Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Coriander | 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
- =
- Salt and ground white pepper to taste
- 1/4 cup chopped fresh cilantro (reserve a few whole sprigs for garnish)
- 1 Tbs. olive oil
- 1 small red onion, diced
- 1 small green bell pepper, diced
- 1 large tomato, cored and diced
- 1 tsp. cumin seed
- 1 tsp. coriander
- 1 Tbs. peeled, minced fresh ginger
- 2 cups vegetable stock
- 1 cup cooked lentils
- 1 cup cooked black beans
- 1 cup cooked chickpeas
- =
Directions
In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft.
Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minutes. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro.