Nutrition balance score
Great
Glycemic Index
32
Low
Glycemic Load
15
Moderate
Nutrition per serving
Calories302.6 kcal (15%)
Total Fat7.2 g (10%)
Carbs46.2 g (18%)
Sugars9.4 g (10%)
Protein18 g (36%)
Sodium799.8 mg (40%)
Fiber20.4 g (73%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
16 ouncesgreen lentils
3 tablespoonevoo
2vidalia onions
medium
3carrots
1zucchini
0.5 bulbgarlic
chopped
28 ouncestomato
crushed
1 teaspoonblack pepper
1 teaspooncoriander seed
crushed
1 teaspooncumin powder
1 teaspoonhot chili powder
½ teaspoondried oregano
½ teaspoondried thyme
2 teaspoonsalt
1lime juiced
3 tablespooncilantro
chopped
Instructions
Step 1
Pick through lentils to remove small stones and dirt. Then wash 2 to 3 times and soak in water for 1 hour to hydrate. They will typically double in volume. (if you choose not to presoak the dried lentils then cook for about 10 to 20 minutes longer)
Step 2
Chop the onions, zucchini, garlic, and carrots. Also wash the cilantro and chop.
Step 3
Heat EVOO using medium heat and roast the spices (only add 1 teaspoon salt at this point) to release their essential oils and bring out their flavors. Then add onions, carrots, zucchini, and saute for 5 minutes. Add bay leaves also.
Step 4
Add the crushed tomatoes and garlic and continue to saute for 3 minutes. I will also add the oregano and thyme at this point.
Step 5
Drain the soaking lentils and add to the pot.
Step 6
Add water to desired consistency and bring to boil and then reduce flame to a simmer.
Step 7
Add the remaining 1 teaspoon of salt and continue simmering for 40 minutes.
Step 8
Finally turn off the heat. Add the chopped cilantro leaves. Also add juice of 0.75 to 1 lime to brighten the flavors.
Step 9
Note that this makes about 4 quarts or eight 16 ounce servings. (Overall depends on how much water you add. I typically add 3 to 4 cups water after adding the soaked lentils to the saute mixture.)
