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Wash Day Cajun Lentils and Rice Recipe

Wash Day Cajun Lentils and Rice Recipe

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Ingredients:

Serving

1/2 tsp olive oil
1 medium vidalia onions or 1 medium sweet onion, sliced thinly
1 large carrot, peeled and cut into coins
1 medium red peppers or 1 medium green pepper, chopped
2 cremini mushrooms, sliced
3 garlic cloves, peeled and chopped
1 1/2 cups diced tomatoes
2 cups low sodium vegetable broth
1 tbsp cajun seasoning
1/2 tsp thyme
1/2 lemon , zest of
1/2 cup brown basmati rice
2/3 cup red lentil
1/2 lemon , juice of

Directions:

Heat oil in a large pot over medium heat and add the onion and carrots.
Cook, stirring, until onion is golden, about 8 minutes.
Add pepper and mushrooms and cook 7-8 minutes more, stirring.
Add garlic, tomatoes, broth, Cajun seasoning, thyme, lemon zest and Basmati rice and stir inches.
Reduce heat, partially cover and cook 20 minutes without stirring.
Uncover and stir in lentils. simmer 25 minutes.
Remove from heat, stir in lemon juice and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	285.75 Kcal (1196 kJ)
Calories from fat	32.98 Kcal
		% Daily Value*
Total Fat	3.66g	6%
Cholesterol	1.23mg	0%
Sodium	652.46mg	27%
Potassium	793.03mg	17%
Total Carbs	52.55g	18%
Sugars	7.33g	29%
Dietary Fiber	13.68g	55%
Protein	13.03g	26%
Vitamin C	59.3mg	99%
Vitamin A	0.2mg	6%
Iron	15.8mg	88%
Calcium	57.1mg	6%

Amount Per 100 g
Calories	93.45 Kcal (391 kJ)
Calories from fat	10.79 Kcal
		% Daily Value*
Total Fat	1.2g	6%
Cholesterol	0.4mg	0%
Sodium	213.38mg	27%
Potassium	259.35mg	17%
Total Carbs	17.19g	18%
Sugars	2.4g	29%
Dietary Fiber	4.47g	55%
Protein	4.26g	26%
Vitamin C	19.4mg	99%
Vitamin A	0.1mg	6%
Iron	5.2mg	88%
Calcium	18.7mg	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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Recipe Tags

Weightwatchers Points

5.2

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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