Directions:
- In a large nonstick skillet coated with cooking spray, saute onion and garlic in oil for 1 minute. Add carrots; cook 2 minutes longer. Add lentils and rice; cook and stir for 2 minutes. Stir in the water and seasonings. Bring to a boil. Reduce heat; cover and simmer for 10 minutes.
- Stir in broccoli and zucchini; return to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until lentils and rice are tender, stirring occasionally. Stir in tomato sauce and tomato; heat through. Yield: 12 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 114.51 Kcal (479 kJ) | ||
| Calories from fat | 14.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.57g | 2% | |
|---|---|---|---|
| Sodium | 351.76mg | 15% | |
| Potassium | 350.19mg | 7% | |
| Total Carbs | 19.86g | 7% | |
| Sugars | 2.53g | 10% | |
| Dietary Fiber | 6.87g | 27% | |
| Protein | 5.79g | 12% | |
| Vitamin C | 24.5mg | 41% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 1.9mg | 10% | |
| Calcium | 41.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 76.21 Kcal (319 kJ) | ||
| Calories from fat | 9.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.05g | 2% | |
|---|---|---|---|
| Sodium | 234.12mg | 15% | |
| Potassium | 233.07mg | 7% | |
| Total Carbs | 13.22g | 7% | |
| Sugars | 1.68g | 10% | |
| Dietary Fiber | 4.57g | 27% | |
| Protein | 3.85g | 12% | |
| Vitamin C | 16.3mg | 41% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.3mg | 10% | |
| Calcium | 27.4mg | 4% | |
* 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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