Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•15 Min.Prep Time•50 Min.Cook Time•
原料：
- 1/2 c. lentils, green or brown, dry
- 1 tsp. extra virgin olive oil
- 2 Tbsp. fresh onions, peeled, diced
- 1 tsp. fresh garlic, minced
- 1 tsp. ground cumin
- 1 tsp. ground red chili pepper
- 1/2 tsp. chili powder
- 1/2 c. canned low-sodium diced tomatoes
- 1/2 tsp. salt
- 2 Tbsp. fresh cilantro, chopped
说明：
- In a small pot, combine the lentils and 1 1/4 cup water. Bring to a boil over high heat. Reduce the heat to low and cook uncovered until tender, about 30 minutes.
- Heat olive oil in a medium skillet. Add onions and garlic. Cook for 3-5 minutes or until tender. Stir in cumin, red chili pepper, and chili powder. Reduce heat to low and cook for 2 minutes.
- Add onion/garlic mixture to cooked lentils. Add 1/4 cup plus 2 tablespoons water. Stir in tomatoes and salt. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered, for 20 minutes.
- Just before serving stir in cilantro. Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 69 |
| Total Fat | 1g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Total Carbs | 11g |
| Fiber | 4g |
| Protein | 5g |
| Sodium | 142mg |