Spiced Cracked Wheat and Lentils for Grown-Ups (Michele Urvater) Recipe
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Ingredients:
- 2 jalapeno pepper, seeded and minced , optional
- plain yogurt and 1/4 cup chopped fresh cilantro for garnish
Directions:
- Heat oil and butter in a large sauce pan. Add ginger, garlic, turmeric, paprika, coriander, cinnamon and cumin and saute for a couple of minutes. Add cracked wheat and lentils and saute for 2 to 3 minutes to coat with oil. Add water, salt and pepper. Bring to a boil and cover; cook for 20 to 30 minutes or until wheat and lentils are tender (if water is evaporating too quickly, add more). Adjust seasoning. Transfer mixture to a serving bowl and garnish with tomatoes, and jalapenos. Center some yogurt in middle of the dish and garnish with cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 132.46 Kcal (555 kJ) | ||
| Calories from fat | 95.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.63g | 16% | |
|---|---|---|---|
| Cholesterol | 9.62mg | 3% | |
| Sodium | 61.95mg | 3% | |
| Potassium | 222.62mg | 5% | |
| Total Carbs | 8.57g | 3% | |
| Sugars | 2.93g | 12% | |
| Dietary Fiber | 1.48g | 6% | |
| Protein | 2.09g | 4% | |
| Vitamin C | 17.3mg | 29% | |
| Iron | 0.7mg | 4% | |
| Calcium | 53.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 46.91 Kcal (196 kJ) | ||
| Calories from fat | 33.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 16% | |
|---|---|---|---|
| Cholesterol | 3.41mg | 3% | |
| Sodium | 21.94mg | 3% | |
| Potassium | 78.84mg | 5% | |
| Total Carbs | 3.03g | 3% | |
| Sugars | 1.04g | 12% | |
| Dietary Fiber | 0.52g | 6% | |
| Protein | 0.74g | 4% | |
| Vitamin C | 6.1mg | 29% | |
| Iron | 0.3mg | 4% | |
| Calcium | 18.9mg | 5% | |
* 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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