Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Swiss Chard | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 cups brown lentils
- 6 cups cold water
- 1/4 cup olive oil
- 8-10 leaves swiss chard; (washed,stems removed,cut down the middle and shredded)
- 1 large onion , chopped
- 4 cloves garlic, crushed
- 1/4 cup cilantro, chopped
- salt & pepper
- 1/4 cup lemon juice
- lemon wedges (for garnish)
- =
Directions
Wash the lentils and place them along with 6 cups of water into a large sauce pan.
Bring the lentils to a boil, (skimming when necessary) cover and simmer gently for aprox.
1 hour or until lentils are soft (don't undercook).
In a separate pan, heat the olive oil, add onions and cook until transparent.
Stir in the garlic and cook for a minute more.
Add shredded swisschard and stir fry until the leaves are wilted.
Pour onions into the pot with the lentils.
Add cilantro and Season.
Add lemon juice and simmer for a further 15-20 minutes.
Serve in soup bowls and garnishe with a wedge of lemon.
Note: Serve with some type of flat bread, as well.
Cooking Time: about 1 hour and 45 minutes.