Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Plum | 1 medium (66g) | 30 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Water | not in our table | 0 |
| Pumpkin | 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 14.5 oz. can of low-sodium chicken broth
- 1 medium onion, chopped
- 1/2 cup dry lentils, drained and rinsed
- 1/2 cup long grain rice, uncooked
- 1/4 cup water
- 1 teaspoon lemon zest
- 1 1/2 cups zucchini and/or yellow summer squash
- 1 medium carrot, chopped
- 1/2 small eggplant, peeled and diced
- 2 cloves garlic, minced
- 2 teaspoons olive oil
- 3 plum tomatoes, chopped
- 1/4 cup fresh basil, shredded
Directions
1.In a medium saucepan, combine broth, onion, lentils, rice, water and lemon zest. Bring to boil then reduce heat and simmer, covered for 15 minutes.
2.Add zucchini and/or squash and carrot and simmer for an additional 5 minutes.
3.In a medium skillet, cook eggplant and garlic in olive oil over medium heat until eggplant is soft (about 8-10 minutes.)
4.Remove lentil mixture from heat and let stand for 5 minutes.
5.Stir in eggplant mixture, tomatoes and basil.
6.Sprinkle with Parmesan cheese as desired.