Name: Spiced Lentils
Ingredients: 3 tbsps canola oil; 1/2 oz lemon juice; 2 sprigs fresh cilantro, chopped; 2 cloves garlic, crushed; 1 slice ginger root, finely chopped; 1 medium onion, finely chopped; 2 medium whole ripe tomatoes, diced; 1 oz green chilies, seeded and finely chopped; 3 cups water; 8 oz dried green lentils

Ingredients

3 tbsps canola oil

1/2 oz lemon juice

2 sprigs fresh cilantro, chopped

2 cloves garlic, crushed

1 slice ginger root, finely chopped

1 medium onion, finely chopped

2 medium whole ripe tomatoes, diced

1 oz green chilies, seeded and finely chopped

3 cups water

8 oz dried green lentils

Directions

1.	Rinse lentils with cold running water.
2.	Place lentils and water into a saucepan and cook according to directions.
3.	Meanwhile, heat oil in a frying pan; add onion and brown till soft.
4.	Stir in the chilies, garlic, and ginger. Sauté for about 8 minutes.
5.	Add in the lentils, tomatoes, lemon juice and 1/2 the cilantro, mixing thoroughly.
6.	Serve warm, sprinkled with the remainder cilantro. Add a dash or two of Tabasco, if you like.
7.	Add a dash or two of Tabasco sauce, if you like.

Nutritional Summary

There are 321 calories in 1 serving of Spiced Lentils.

Calorie Breakdown: 31% fat, 50% carbs, 19% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

321

% Daily Values*

Total Fat

11.28g

14%

Saturated Fat

0.874g

4%

Trans Fat

-

Polyunsaturated Fat

3.516g

Monounsaturated Fat

6.334g

Cholesterol

0mg

0%

Sodium

40mg

2%

Total Carbohydrate

40.52g

15%

Dietary Fiber

18.6g

67%

Sugars

4.06g

Protein

15.61g

Vitamin D

-

Calcium

54mg

4%

Iron

4.64mg

26%

Potassium

753mg

16%

Vitamin A

31mcg

3%

Vitamin C

16.9mg

19%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.