Mess of Pottage Recipe


Nutrition

Cal/Serving: 282
Daily Value: 14%
Servings: 4

Balanced, High-Fiber
Sugar-Conscious, Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free
Fat11g17%
Saturated2g8%
Carbs34g11%
Fiber16g64%
Sugars3g0%
Protein13g27%
Sodium154mg6%
Calcium51mg5%
Magnesium71mg18%
Potassium648mg19%
Iron4mg22%
Zinc2mg17%
Vitamin A536IU11%
Vitamin C12mg21%
Thiamin (B1)0mg30%
Riboflavin (B2)0mg7%
Niacin (B3)2mg8%
Vitamin B60mg18%
Folic Acid (B9)243µg61%
Vitamin E2mg10%
Vitamin K15µg18%
Fatty acids, total monounsaturated7g0%
Fatty acids, total polyunsaturated1g0%
Have a question about the nutrition data? Let us know.

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Lentils
Stock.XCHNG/gokoroko

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 Feastby Oswald Rivera (Four Walls, Eight Windows, 2003)

Servings: 4
Special Designations: Vegan, Vegetarian, Healthy

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