Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Tortilla | 1 medium flour (45g) | 140 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Water | 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
- =
- 3 cup water
- 1 cup lentils
- 1 onion, chopped (recipe
- called for "small" onion, i
- used a large one)
- 1 green pepper, chopped
- 2 tsp garlic (i used fresh
- oil-free garlic from a jar)
- 1 tsp red pepper
- 1 tsp black pepper
- 1 tsp cumin
- 1/2 cup salsa
- 1 each ff tortillas
- optional garnishes
- 1 each chopped fresh tomatoes
- 1 each salsa
- =
Directions
Put water and beans in saucepan on med high heat. Add all ingredients except salsa and tortillas. Bring to a boil, stirring occasionlly. Reduce heat and let cook til lentils are soft, about 45 minutes. (keep stirring because the beans will stick to the bottom of the pot). Once the beans are mushy, add salsa, stir well. Place in tortillas, garnish as desired, and enjoy. Note: i didn"t soak the beans beforehand and haven"t experienced any problems. Mary mcd says, in this book, that you don"t need to soak lentils.