Couscous with lentils, Tomatoes, and Basil

msarro
msarro Posts: 2,748 Member
edited September 19 in Recipes
Couscous With Lentils, Tomatoes and Basil

2 Tbs sauteing liquid
1 Tsp salt
1 med onion, chopped
1.5 cup water
1 cup vegetable-cocktail juice (I used sodium free V8 with a little picante sauce stirred in)
1 cup brown lentils, rinsed and drained
1 bay leaf
1 cup whole wheat couscous
1 med tomato, coarsely chopped
1/2 cup chopped fresh basil

Saute onion in liquid of your choice for 2-3 minutes or until tender. Stir in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.
Remove the pan from the heat and discard the bay leaf. Stir in the couscous, tomatoes, and basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains, serves 4.

Nutes:
Calories - 266.4
Total Fat - 4.0 g
Saturated Fat - 0.5 g
Polyunsaturated Fat - 0.5 g
Monounsaturated Fat - 2.6 g
Cholesterol - 0.0 mg
Sodium - 629.6 mg
Potassium - 600.9 mg
Total Carbohydrate - 47.3 g
Dietary Fiber - 7.3 g
Sugars - 2.0 g
Protein - 10.7 g
Vitamin A - 19.7 %
Vitamin B-12 - 0.0 %
Vitamin B-6 - 11.1 %
Vitamin C - 41.0 %
Vitamin D - 0.0 %
Vitamin E - 3.3 %
Calcium - 4.3 %
Copper - 12.0 %
Folate - 30.7 %
Iron - 14.9 %
Magnesium - 10.0 %
Manganese - 25.7 %
Niacin - 10.5 %
Pantothenic Acid - 9.2 %
Phosphorus - 13.8 %
Riboflavin - 5.7 %
Selenium - 54.3 %
Thiamin - 13.2 %
Zinc - 7.4 %

Replies

  • msarro
    msarro Posts: 2,748 Member
    Couscous With Lentils, Tomatoes and Basil

    2 Tbs sauteing liquid
    1 Tsp salt
    1 med onion, chopped
    1.5 cup water
    1 cup vegetable-cocktail juice (I used sodium free V8 with a little picante sauce stirred in)
    1 cup brown lentils, rinsed and drained
    1 bay leaf
    1 cup whole wheat couscous
    1 med tomato, coarsely chopped
    1/2 cup chopped fresh basil

    Saute onion in liquid of your choice for 2-3 minutes or until tender. Stir in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.
    Remove the pan from the heat and discard the bay leaf. Stir in the couscous, tomatoes, and basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains, serves 4.

    Nutes:
    Calories - 266.4
    Total Fat - 4.0 g
    Saturated Fat - 0.5 g
    Polyunsaturated Fat - 0.5 g
    Monounsaturated Fat - 2.6 g
    Cholesterol - 0.0 mg
    Sodium - 629.6 mg
    Potassium - 600.9 mg
    Total Carbohydrate - 47.3 g
    Dietary Fiber - 7.3 g
    Sugars - 2.0 g
    Protein - 10.7 g
    Vitamin A - 19.7 %
    Vitamin B-12 - 0.0 %
    Vitamin B-6 - 11.1 %
    Vitamin C - 41.0 %
    Vitamin D - 0.0 %
    Vitamin E - 3.3 %
    Calcium - 4.3 %
    Copper - 12.0 %
    Folate - 30.7 %
    Iron - 14.9 %
    Magnesium - 10.0 %
    Manganese - 25.7 %
    Niacin - 10.5 %
    Pantothenic Acid - 9.2 %
    Phosphorus - 13.8 %
    Riboflavin - 5.7 %
    Selenium - 54.3 %
    Thiamin - 13.2 %
    Zinc - 7.4 %
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