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Couscous with Lentils Tomatoes and Basil

 

71

Yield

4

servings

Prep

10

min

Cook

55

min

Ready

70

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 

Ingredients

2 tablespoons liquid
for sauteing
*
1 medium onions
chopped
1 ½ cups water
1 cup vegetable juice cocktail
1 cup brown lentils
rinsed and drained
*
1 each bay leaves
*
1 cup couscous
whole wheat
1 medium tomatoes
coarsely chopped
½ cup basil
fresh
*
2 tablespoons Parmesan cheese
grated

Directions

Sauté onion in liquid of your choice for 2 to 3 minutes or until tender.

Stir in the water, juice, lentils, and bay leaf; bring to a boil.

Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.

Remove the pan from the heat and discard the bay leaf.

Stir in the couscous, tomatoes, basil, and Parmesan.

Cover and let stand for 5 minutes or until the couscous is soft.

Uncover and fluff with a fork to separate the grains.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 253g (8.9 oz)
Amount per Serving
Calories 2015% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 212mg 9%
Total Carbohydrate 13g 13%
Dietary Fiber 3g 14%
Sugars g
Protein 15g
Vitamin A 24% Vitamin C 38%
Calcium 6% Iron 5%
* based on a 2,000 calorie diet How is this calculated?

 

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