Directions:
- Cut, seed and slice pumpkin into bite size pieces. Slice carrots. Cut green beans into bite size pieces too. Same with leek. Reserve.
- In a big casserole heat oil. Add onion and garlic. Let cook for 5 minutes. Add the reserved veggies and let cook 5 more minutes mixing well.
- Add lentils, rice and spices if used, mix thoroughly and cover with the stock. Let simmer on medium heat until lentils and rice are cooked, about 30 minutes, adding more liquid if needed.
- Add wheat berries, salt and pepper to taste and let cook 10 additional minutes until wheat is done but firm. Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 560.68 Kcal (2347 kJ) | ||
| Calories from fat | 259.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.87g | 44% | |
|---|---|---|---|
| Cholesterol | 141.96mg | 47% | |
| Sodium | 127.78mg | 5% | |
| Potassium | 844.35mg | 18% | |
| Total Carbs | 37.35g | 12% | |
| Sugars | 4.64g | 19% | |
| Dietary Fiber | 7.85g | 31% | |
| Protein | 35.92g | 72% | |
| Vitamin C | 17.4mg | 29% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 31.6mg | 176% | |
| Calcium | 69.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 163.86 Kcal (686 kJ) | ||
| Calories from fat | 75.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.44g | 44% | |
|---|---|---|---|
| Cholesterol | 41.49mg | 47% | |
| Sodium | 37.34mg | 5% | |
| Potassium | 246.77mg | 18% | |
| Total Carbs | 10.92g | 12% | |
| Sugars | 1.36g | 19% | |
| Dietary Fiber | 2.29g | 31% | |
| Protein | 10.5g | 72% | |
| Vitamin C | 5.1mg | 29% | |
| Iron | 9.2mg | 176% | |
| Calcium | 20.4mg | 7% | |
* 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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