Directions:
- Heat non stick dutch oven.Add the oil and onion,saute until golden (about 7 mins).Add the tomatoes,stock and the lentils,and bring to the boil.
- Reduce to a simmer,and cook covered for 20 minutes.
- Add the corn,pepper,chillies,cumin and ground coriander and salt.
- Bring to the boil again,then reduce to a simmer,cover and cook until the lentils and vegetables are soft (about 15 mins).
- Stir in the chopped coriander and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 395.76 Kcal (1657 kJ) | ||
| Calories from fat | 25.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.78g | 4% | |
|---|---|---|---|
| Sodium | 6413.06mg | 267% | |
| Potassium | 785.41mg | 17% | |
| Total Carbs | 72.2g | 24% | |
| Sugars | 5.12g | 20% | |
| Dietary Fiber | 17.82g | 71% | |
| Protein | 15.08g | 30% | |
| Vitamin C | 61.6mg | 103% | |
| Iron | 5.2mg | 29% | |
| Calcium | 57.6mg | 6% | |
| Amount Per 100 g | |||
| Calories | 193.67 Kcal (811 kJ) | ||
| Calories from fat | 12.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.36g | 4% | |
|---|---|---|---|
| Sodium | 3138.39mg | 267% | |
| Potassium | 384.36mg | 17% | |
| Total Carbs | 35.33g | 24% | |
| Sugars | 2.5g | 20% | |
| Dietary Fiber | 8.72g | 71% | |
| Protein | 7.38g | 30% | |
| Vitamin C | 30.1mg | 103% | |
| Iron | 2.6mg | 29% | |
| Calcium | 28.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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