Directions:
- In a medium or large saucepan over medium heat, warm the butter or oil.
- Add the onions and chilies and cook until the onions begin to soften, about 10 minutes.
- Add the paprika, cayenne and cumin and continue to sauté until the onions are tender and fragrant, a few minutes longer.
- Add the lentils, tomatoes, tomato puree and water just to cover.
- Simmer for about 20 minutes.
- Add the chickpeas, carrots, green beans, zucchini, and green peas.
- Simmer until tender, about 10 to 15 minutes more.
- Note: this recipe can be prepared in advance up to this point.
- Allow to cool, refrigerate and serve within a couple of days.
- Add the parsley and zaatar during the last five minute of cooking.
- Season to taste.
- Transfer to a warm serving dish and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 397.71 Kcal (1665 kJ) | ||
| Calories from fat | 71.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.91g | 12% | |
|---|---|---|---|
| Cholesterol | 15.27mg | 5% | |
| Sodium | 95.85mg | 4% | |
| Potassium | 1270.84mg | 27% | |
| Total Carbs | 61.81g | 21% | |
| Sugars | 13.19g | 53% | |
| Dietary Fiber | 25.06g | 100% | |
| Protein | 21.4g | 43% | |
| Vitamin C | 71mg | 118% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 7.5mg | 42% | |
| Calcium | 123.6mg | 12% | |
| Amount Per 100 g | |||
| Calories | 110.03 Kcal (461 kJ) | ||
| Calories from fat | 19.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.19g | 12% | |
|---|---|---|---|
| Cholesterol | 4.22mg | 5% | |
| Sodium | 26.52mg | 4% | |
| Potassium | 351.58mg | 27% | |
| Total Carbs | 17.1g | 21% | |
| Sugars | 3.65g | 53% | |
| Dietary Fiber | 6.93g | 100% | |
| Protein | 5.92g | 43% | |
| Vitamin C | 19.6mg | 118% | |
| Vitamin A | 0.1mg | 14% | |
| Iron | 2.1mg | 42% | |
| Calcium | 34.2mg | 12% | |
* 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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