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Monastery Lentils

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					May 2009 Healthy Recipe of the Month
My friend Lisa from Kenya made this dish for me and my family, and we all thoroughly enjoyed it! The
cooking time is longer than some recipes listed, but this dish can be made while another meal is cooking.
It almost tastes better the second day, and it freezes well. It provides a hearty meal that is high in many
important nutrients, and has an excellent flavor. The original recipe came from Frances Moore Lappe’s
Diet for a Small Planet.

Let me know if you liked it. Email me at rogersn@email.arizona.edu .
                      -- Nancy Rogers, MS, RD
                         Coordinator, Worksite Wellness and Health Promotion
                         UA Life & Work Connections, University of Arizona


                                   Monastery Lentils (Serves 6)
1 cup lentils, soak lentils for ½ hour or more before cooking.
1 cup chopped onion
1 Tablespoon olive oil
1 cup chopped carrots
1 Tablespoon Marjoram
1 Tablespoon Thyme
1 large can diced tomatoes, ~2 cups (or equivalent amount of freshly cut tomatoes)
Beef boullion cubes, or 2 cans of beef broth, about 2 cups (use salt free if desired)
2 cups chopped fresh parsley or cilantro
1 cup shredded Swiss cheese (or Gouda or whatever you like)
1 c. dry sherry

Sauté onion in olive oil. Add carrots, thyme and marjoram. Dissolve 1 -2 bouillon cubes in 2 ½ c.
water. Add to mixture. Drain lentils and add. Add parsley and tomatoes {including the juice if
you used canned} at the same time. Simmer for approximately 45 minutes until lentils are
tender. Add sherry, stir and let simmer another 5 minutes.

To serve: Spoon cooked rice onto your plate, sprinkle with grated Swiss cheese and top with hot
lentil mixture.

Nutrient Analysis per serving (not including rice)                  % Daily Value for Adults
270 calories                                                        117% Vitamin A
14 g. protein                                                       66% Vitamin C
7 g. dietary fiber                                                  416% Vitamin K
3.5 g. saturated fat                                                21% Calcium
632 mg. sodium                                                      25% Iron

N. Rogers, MS, RD                                                                             rev 04/09
http://lifework.arizona.edu

				
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