Directions:
- Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
- Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
- Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
- Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
- If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 159.16 Kcal (666 kJ) | ||
| Calories from fat | 19.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.12g | 3% | |
|---|---|---|---|
| Sodium | 99.34mg | 4% | |
| Potassium | 611.17mg | 13% | |
| Total Carbs | 27.37g | 9% | |
| Sugars | 7.45g | 30% | |
| Dietary Fiber | 10.97g | 44% | |
| Protein | 8.45g | 17% | |
| Vitamin C | 30.9mg | 52% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 3.1mg | 17% | |
| Calcium | 93mg | 9% | |
| Amount Per 100 g | |||
| Calories | 36.9 Kcal (154 kJ) | ||
| Calories from fat | 4.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.49g | 3% | |
|---|---|---|---|
| Sodium | 23.03mg | 4% | |
| Potassium | 141.68mg | 13% | |
| Total Carbs | 6.35g | 9% | |
| Sugars | 1.73g | 30% | |
| Dietary Fiber | 2.54g | 44% | |
| Protein | 1.96g | 17% | |
| Vitamin C | 7.2mg | 52% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 0.7mg | 17% | |
| Calcium | 21.6mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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