Nutrieat Lentil and Pasta

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Indian Lentils and Pasta

Image: nutrieat

Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Number of Servings: 6

Ingredients

• 1 Tablespoon vegetable oil
• 1 large onion, chopped
• 2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
• 3 cups water
• 1 can (15 ounces) diced tomatoes, with juice
• 1/2 cup dry lentils, rinsed
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup orzo or tiny pasta
• 1/4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes:

• Serve topped with light sour cream or plain non-fat yogurt.

Nutrition Information

6 servings per container

Serving size                      1 cup (252g)

Amount Per Serving

Calories                                                   170

% Daily Value*

Total Fat                   3g                              4%

Saturated Fat             0g                               0%

Trans Fat                  0g                               0%

Cholesterol              0mg                             7%

Sodium                   170mg                          11%

Total Carbohydrate 30g                            14%

Dietary Fiber            4g                            

Total Sugars             4g

Includes 0g Added Sugars                            0%

Protein                       7g

Vitamin A                  14mcg                       2%

Vitamin C                  12mg                        13%

Vitamin D                  0mcg                         0%

Calcium                     47mg                        4%

Iron                          2mg                           10%

Potassium                 327mg                        6%

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.

Recipes that make it to Food Hero have had a long journey getting there. Most of the recipes have been used by our nutrition educators in the field and then submitted to the Food Hero team to be considered for the website. Recipes have the criteria found