A delicious vegetarian alternative to the standard fare. Recipe courtesy of the American Diabetes Association.
Fiber-rich lentils are low in fat and excellent sources of protein and folate, a B vitamin that helps lower the risks associated with heart disease, stroke, and cancer.
2 tablespoons vegetable oil
1 onion, chopped
4 cloves garlic, minced
1 cup dry lentils
1 cup dry bulgur wheat
3 cups low fat, low sodium chicken broth
2 cups canned whole tomatoes, chopped
2 tablespoons chili powder
1 tablespoon ground cumin
salt and pepper to taste
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
Per serving: 281 calories, 6 g total fat, 14 g protein, 45 g carbohydrate, 17 g fiber, 376 mg sodium