KidsHealth / For Parents / Lentils of the Southwest

Prep time: 1 hour, 30 minutes

What you need:

• 1/2 cup lentils (any color)
• 2 cups water
• 3/4 teaspoon olive oil
• 2 tablespoons chopped onion
• 3/4 teaspoon minced garlic
• 1/2 teaspoon ground cumin
• 3/4 teaspoon mild ground red chili (optional)
• 1/2 teaspoon chili powder
• 1/3 cup diced tomatoes, canned or fresh
• 1/2 teaspoon salt
• 2 tablespoons chopped, fresh cilantro

What to do:

1. Combine the lentils and water in a saucepan. Bring to a boil over high heat.
2. Reduce the heat to medium and cook the lentils until tender, about an hour. If needed, add more water.
3. Heat olive oil in a skillet. Sauté the onion and garlic in the olive oil for 2-3 minutes, until softened.
4. Stir in the cumin, ground red chili (optional), and chili powder.
5. Add onion-garlic-spice mixture to the cooked lentils.
6. Stir in the tomatoes and salt. Bring to a boil. Reduce heat to low. Simmer uncovered for 10 minutes.
7. Just before serving, stir in the chopped cilantro.

Nutritional analysis (per serving):

• 60 calories
• 4g protein
• 0.5g fat
• 0g sat. fat
• 10g carbohydrate
• 3g fiber
• 0mg cholesterol
• 210mg sodium
• 1g sugars

Serves: 6

Serving size:1/6 recipe