Lentils of the Southwest
Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.
Prep time: 1 hour, 30 minutes
What you need:
- ½ cup lentils (any color)
- 2 cups water
- ¾ teaspoon olive oil
- 2 tablespoons chopped onion
- ¾ teaspoon minced garlic
- ½ teaspoon ground cumin
- ¾ teaspoon mild ground red chili (optional)
- ½ teaspoon chili powder
- 1/3 cup diced tomatoes, canned or fresh
- ½ teaspoon salt
- 2 tablespoons chopped, fresh cilantro
Equipment and supplies
- Measuring cups/spoons
What to do:
- Combine the lentils and water in a saucepan.
- Bring to a boil over high heat.
- Reduce the heat to medium and cook the lentils until tender, about an hour. If needed, add more water.
- Heat olive oil in a skillet.
- Sauté the onion and garlic in the olive oil for 2-3 minutes, until softened.
- Stir in the cumin, ground red chili (optional), and chili powder.
- Add onion-garlic-spice mixture to the cooked lentils.
- Stir in the tomatoes and salt.
- Bring to a boil.
- Reduce heat to low. Simmer uncovered for 10 minutes.
- Just before serving, stir in the chopped cilantro.
Nutritional analysis (per serving):
- 60 calories
- 4g protein
- 0.5g fat
- 0g sat. fat
- 10g carbohydrate
- 3g fiber
- 0mg cholesterol
- 210mg sodium
- 1g sugars
Serving size: 1/6 recipe