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Mess of Pottage Recipe
Dec 05, 2011 @ 11:57 AM
Posted by
Daily Value: 14%
Servings: 4
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 277Daily Value: 14%
Servings: 4
Balanced, High-Fiber
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 11g | 17% |
| Saturated | 1g | 7% |
| Carbs | 33g | 11% |
| Fiber | 16g | 63% |
| Sugars | 3g | 0% |
| Protein | 13g | 26% |
| Sodium | 713mg | 30% |
| Calcium | 49mg | 5% |
| Magnesium | 70mg | 18% |
| Potassium | 633mg | 18% |
| Iron | 4mg | 22% |
| Zinc | 2mg | 16% |
| Vitamin A | 536IU | 11% |
| Vitamin C | 12mg | 19% |
| Thiamin (B1) | 0mg | 30% |
| Riboflavin (B2) | 0mg | 7% |
| Niacin (B3) | 2mg | 8% |
| Vitamin B6 | 0mg | 17% |
| Folic Acid (B9) | 241µg | 60% |
| Vitamin E | 2mg | 10% |
| Vitamin K | 15µg | 19% |
| Fatty acids, total monounsaturated | 7g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
Have a question about the nutrition data? Let us know.
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Lentils are akin to liver. You either hate them or love them. And it's interesting that this is the first food given a biblical reference. This is a big deal by all accounts.
And what was so great about this recipe? The recipe given is quite simple, just enhanced by natural ingredients. When I make lentils, I use them in conjunction with rice to give the old rice-and-beans combo a new twist. Lentils, like other dried beans, are quick and easy to prepare. They may be sold whole or split into halves and are good for you, providing a healthy source of cholesterol-lowering fiber — which means they aid preventing heart disease. They also contain B vitamins and protein, and virtually no fat. A whole cup of cooked lentils provides just 230 calories.
INGREDIENTS
- 1 cup dried lentils, washed thoroughly
- 4 cups water
- 3 tablespoons olive oil
- 2 medium-sized onions, sliced from the stem down into ½-inch-thick slices
- 2 cloves garlic, minced
- Salt and pepper, to taste
- 2 ripe tomatoes, halved and sliced, for garnish
DIRECTIONS
In a large pot or casserole (a Dutch oven is good for this), cover the lentils with water. Cover the pot, bring to a boil, and cook over medium heat for 10 minutes.
Meanwhile, heat the oil in a medium-sized skillet and add the onions and garlic. Sauté for about 3 minutes or until the onions brown at the edges.
Add the onions and garlic to the pot with the lentils, and season with salt and pepper, to taste. Simmer over low heat, stirring occasionally, for 30-45 minutes until the lentils are tender, adding more water if the mixture becomes too thick.
Serve garnished with tomatoes.
Recipe Details
Adapted from “The Pharaoh’s Feast” by Oswald Rivera (Four Walls, Eight Windows, 2003)
Servings: 4Special Designations: Vegan, Vegetarian, Healthy
