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1 cup chopped onion
2 large garlic cloves, minced
11⁄2 tablespoons canola oil
1 cup dry USA lentils, rinsed
1 cup diced potato1⁄2 cup shredded carrots
1 green bell pepper, seeded and chopped
1 tablespoon chili powder, or to taste
2 1⁄2 cups water
2 teaspoons beef bouillon granules or 2 beef bouillon cubes
1 141⁄2-ounce can tomatoes
1 8-ounce can tomato sauce
1 15-ounce can USA chickpeas, drained and rinsed, or about 2 cups boiled*
1⁄4 teaspoon crushed red pepper, or to taste
Salt and freshly ground black pepper, to taste
*Preparation of chickpeas: In a medium saucepan, combine 1 cup of soaked chickpeas and 2 ½ cups of water. Add more water if you are cooking at high altitude or with hard water. Bring to a boil,
cover and simmer until the chickpeas are tender.
In a large, heavy saucepan, cook onion and garlic in oil for 3 to 4 minutes. Add lentils, and stir to coat them with oil.
Add potatoes, carrots, bell pepper, chili powder, water, and bouillon. Bring to a boil. Reduce heat, cover, and simmer about 25 minutes, or until lentils are tender.
Add tomatoes, breaking them up as you do, and tomato sauce, chickpeas, and red pepper. Simmer for another 15 minutes.
Season to taste with red pepper, salt, and black pepper.
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Nutrition Facts
Serving Size
Servings Per Container
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| Amount Per Serving |
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Calories
219
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Calories From Fat
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% Daily Value *
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Total Fat
4g
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Saturated Fat
0g
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Trans Fat
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Cholesterol
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Sodium
595mg
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Total Carbohydrate
38g
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Protein
10g
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Vitamin A
%
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• |
Vitamin C
%
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Calcium
%
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• |
Iron
4%
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| * Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
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Calories |
2,000 |
2,2500 |
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| Total Fat |
Less than |
65g |
80g |
| Saturated Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
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300g |
375g |
| Dietary Fiber |
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25g |
30g |
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| Calories per gram: |
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Fat 9 •
Carbohydrate 4 •
Protein 4
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