Nutrition Facts

Serving Size1/6 recipe
Calories from Fat25
Total Fat3 g
Saturated Fat0 g
Cholesterol0 mg
Sodium300 mg
Total Carbohydrate44 g
Dietary Fiber7 g
Sugars11 g
Proteins15 g
Vitamin A140% DV
Vitamin C45% DV
Calcium10% DV
Iron20% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Preparation Time1 hour, 10 minutes

Cups of Fruits and Vegetables Per Person: 1.5

Ingredients and Preparation

 Nonstick cooking spray
Canola oil1  tablespoon
Medium carrots, sliced2
Medium onion, chopped1
Medium green pepper, chopped1
Water3 cups
Lentils, uncooked1 cup
Brown rice, uncooked1/3 cup
Cumin½ teaspoon
Black pepper½ teaspoon
Low sodium vegetable broth1 can (15 ounces)
Tomato sauce, no salt added1 jar (8 ounces)
Fat-free milk2 cups
  1. Directions
  2. Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
  3. Add carrots, onion, and green pepper; sauté until tender.
  4. Add water and all remaining ingredients except milk; stir and bring to a boil.
  5. Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
  6. Put half of the lentil mixture in a blender or food processor; process until smooth.
  7. Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
  8. Cook over low heat for 10 minutes or until thoroughly heated.