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 |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Cherry | 1 cup (138g) | 87 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Peppermint | 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 cup wild rice
- 1 cup long grain brown rice
- 1 cup green (french) lentils
- combine with
- 1 each red, yellow, green bell
- pepper, chopped
- 2 cup small cherry tomatoes
- 1 or 2 carrots
- 1/4 cup chopped fresh basil (more or
- less)
- 1 to 2 tablespoon or chopped
- fresh mint
- dressing
- x nonfat tomato-herb
- x red wine vinegar
- =
Directions
Cook grains separately, in 2 cups water, until done, 45 minutes or less. For the dressing, i used a prepared nonfat tomato-herb dressing (trader joe"s) mixed about half and half with red wine vinegar because i generally find prepared nonfat dressings too thick and too sweet for my taste. I didn"t measure, but i used perhaps half a cup, maybe as much as a cup, total, just enough to moisten everything. I let it sit in the refrigerator all day, to let the flavors mix. I don"t know how many people it served--it filled a large bowl-- but there wasn"t any left over after the potluck (and while i was glad that everyone liked it, i was sorry not to have some to take home). Fatfree digest [volume 10 issue 49], sept. 21994