• prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    5 Points Plus per serving -- Recipe Makes 8 Servings -- Individual Serving is 1.5 Heaping Cups

    Ingredients

    • 2 cups red lentils, rinsed and picked over
    • 8 cups water, divided
    • 2 tablespoons earth balance (or butter) divided
    • 1 large yellow onion, chopped
    • 2 stalks celery, chopped
    • 5 to 6 cloves garlic, chopped
    • 1 14.5-ounce can diced tomatoes
    • 4 cups vegetable stock
    • 3/4 teaspoon cumin divided into 1/4 tsp and 1/2 tsp
    • 1 tablespoon Tabasco sauce (see note above)
    • 1/4 teaspoon turmeric
    • 1/4 teaspoon cayenne pepper
    • 2 1/2 teaspoons sea salt divided into 2 tsp and 1/2 tsp
    • 3/4 teaspoon black pepper
    • 1/2 teaspoon chili powder divided into 1/4 tsp and 1/4 tsp
    • 1/4 cup cornstarch + 1/4 cup hot water
    • 1/2 green pepper, ribs and seeds removed, diced

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 293 % Daily Value *
    • Total Fat: 5 g 7.99%
    • Saturated Fat: 1 g 7.15%
    • Trans Fat: 0 g %
    • Cholesterol: 4 mg 1.2%
    • Sodium: 1139 mg 47.47%
    • Calcium: 87 mg 8.7%
    • Potassium: 888 mg 25.36%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 27.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 43 g %
    • Dietary Fiber: 16 g 63.71%
    • Sugar: 6 g
    • Protein: 18 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 31.64%
    • Vitamin C 45.01%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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