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Lentils With Chickpeas and Couscous Recipe

Lentils With Chickpeas and Couscous Recipe

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Ingredients:

Serving

1 cup lentils , picked over and rinsed
2 3/4 cups low sodium vegetable broth, divided
1/3 cup raisins
1 cup whole wheat couscous
1 (12 oz) jar chunky medium salsa or 1 (12 oz) jar picante sauce
1 cup chopped cilantro
3 tbsp tomato paste
1 1/2 tsp ground cumin
1 tbsp olive oil
1 small onion, finely chopped
1 large carrot, diced
1 (15 1/2 oz) can chickpeas, rinsed and drained
1 tbsp chopped fresh mint
1/4 cup toasted pine nuts

Directions:

Bring lentils and 6 cups water to a boil. Reduce to a simmer and cook uncovered 15 minutes, or until lentils are just tender.
Bring 1 1/4 cups broth and raisins to a boil. Stir in coucous, cover and remove from heat.
Place salsa, cilantro, tomato paste and cumin in ffood processor and puree until smooth.
Heat oil in large skillet over medium high heat. Add onion and carrot, and season with salt and pepper. Cook 5 to 6 minutes, or until slightly broned, stirring frequently. Add salsa mixture, remaining 1 1/2 cups broth and chickpeas. Bring to a boil, cover, reduce heat to low and simmer 10 minutes, stirring occasionally.
Drain lentils and add to chickpea sauce. Thin with additional broth if sauce is too thick.
Place coucous in 6 bowls and top with sauce. Sprinkle each serving with mint and pine nuts, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	367.63 Kcal (1539 kJ)
Calories from fat	82.67 Kcal
		% Daily Value*
Total Fat	9.19g	14%
Cholesterol	1.13mg	0%
Sodium	640.12mg	27%
Potassium	770.11mg	16%
Total Carbs	57.37g	19%
Sugars	5.31g	21%
Dietary Fiber	14.08g	56%
Protein	14.68g	29%
Vitamin C	8.8mg	15%
Vitamin A	0.3mg	10%
Iron	19.8mg	110%
Calcium	60.3mg	6%

Amount Per 100 g
Calories	148.25 Kcal (621 kJ)
Calories from fat	33.34 Kcal
		% Daily Value*
Total Fat	3.7g	14%
Cholesterol	0.45mg	0%
Sodium	258.14mg	27%
Potassium	310.56mg	16%
Total Carbs	23.14g	19%
Sugars	2.14g	21%
Dietary Fiber	5.68g	56%
Protein	5.92g	29%
Vitamin C	3.6mg	15%
Vitamin A	0.1mg	10%
Iron	8mg	110%
Calcium	24.3mg	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.

Tastes

salty
savory
bitter
sweet

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