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olive oil spray olive oil onion garlic vegetable broth dried lentils potato oregano salt lemon juice pepper
Viewed: 71 - Published at: a year agoIngredients
- Olive oil spray
- 1 teaspoon olive oil
- 1 small or medium onion, chopped
- 2 medium garlic cloves, minced
- 8 cups Vegetable Broth (page 53), commercial low-sodium vegetable broth, or water
- 2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
- 1 medium potato, diced
- 1/2 teaspoon dried oregano, crumbled
- 1/4 teaspoon salt
- 2 to 3 tablespoons fresh lemon juice
- Pepper to taste
Method
- Lightly spray a stockpot with olive oil spray.
- Put the oil in the pot, swirling to coat the bottom.
- Cook the onion and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently.
- Stir in the broth, lentils, potato, oregano, and salt.
- Reduce the heat and simmer, covered, for 45 minutes, or until the lentils are soft.
- Stir in the lemon juice and pepper.
- (Per serving)
- Calories: 181
- Total fat: 1.0g
- Saturated: 0.0g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 0.5g
- Cholesterol: 0mg
- Sodium: 89mg
- Carbohydrates: 31g
- Fiber: 13g
- Sugars: 2g
- Protein: 12g
- Calcium: 34mg
- Potassium: 523mg
- 1 starch
- 1 very lean meat
