health guides
Couscous with Tomatoes, Basil, and Lentils
A delicious combination of tastes and textures. Serve as a main dish or side dish.
Ingredients
- 15mL olive oil
- 3 cloves garlic, minced
- 360mL vegetable juice cocktail, V8 or seasoned tomato juice
- 360mL water
- 230g lentils, uncooked, rinsed and drained
- 1 bay leaf, broken in half
- 3g salt sea salt if on a corn-free diet*
- 2g freshly ground pepper
- 200g couscous, uncooked
- 1 tomato, chopped
- 20g fresh basil leaves, chopped
Directions
- In a medium-sized pot, heat oil until hot and sauté garlic until tender. Stir in vegetable juice, water, lentils, bay leaf, salt and pepper. Bring to a boil and reduce heat to low. Cover and simmer for 30 to 40 minutes, or until lentils are soft but not mushy.
- Remove pot from heat and discard bay leaf. Stir in couscous, tomato 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.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories 380
Calories from Fat 38 (10%)
(7%)Total Fat 4g
(3%)Saturated Fat 1g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(0%)Cholesterol 0mg
(23%)Sodium 548mg
(22%)Potassium 755mg
Total Carbohydrate 67g
(72%)Dietary Fibre 18g
Sugars 6g
Sugar Alcohols 0g
(40%)Protein 20g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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