Nutrition Facts
| Serving Size | 1/6 recipe |
| Calories | 250 |
| Calories from Fat | 25 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 300 mg |
| Total Carbohydrate | 44 g |
| Dietary Fiber | 7 g |
| Sugars | 11 g |
| Proteins | 15 g |
| Vitamin A | 140% DV |
| Vitamin C | 45% DV |
| Calcium | 10% DV |
| Iron | 20% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
| Servings | 6 |
| Preparation Time | 1 hour, 10 minutes |
Cups of Fruits and Vegetables Per Person: 1.5
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Nonstick cooking spray |
| Canola oil | 1 tablespoon |
| Medium carrots, sliced | 2 |
| Medium onion, chopped | 1 |
| Medium green pepper, chopped | 1 |
| Water | 3 cups |
| Lentils, uncooked | 1 cup |
| Brown rice, uncooked | 1/3 cup |
| Cumin | ½ teaspoon |
| Black pepper | ½ teaspoon |
| Low sodium vegetable broth | 1 can (15 ounces) |
| Tomato sauce, no salt added | 1 jar (8 ounces) |
| Fat-free milk | 2 cups |
Directions
- Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
- Add carrots, onion, and green pepper; sauté until tender.
- Add water and all remaining ingredients except milk; stir and bring to a boil.
- Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
- Put half of the lentil mixture in a blender or food processor; process until smooth.
- Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
- Cook over low heat for 10 minutes or until thoroughly heated.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.