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Couscous with Lentils, Tomatoes and Basil

 

25

Yield

2

servings

Prep

5

min

Cook

55

min

Ready

1

hrs

Low Fat, Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

2 tablespoons liquid
for satueing
*
1 medium onions
chopped
1 ½ cups water
1 cup vegetable juice cocktail
1 cup brown lentils
rinsed, drained
*
1 each bay leaves
*
1 cup couscous
whole wheat
1 medium tomatoes
coarsely chopped
½ cup basil
fresh, chopped
*
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.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 507g (17.9 oz)
Amount per Serving
Calories 4025% of calories from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 424mg 18%
Total Carbohydrate 27g 27%
Dietary Fiber 7g 28%
Sugars g
Protein 30g
Vitamin A 48% Vitamin C 76%
Calcium 11% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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