Photo: K8
Estimated Nutrition (whole recipe, rough)
574
Calories
38g
Protein
30g
Fat
40g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 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
- ¾ cup chopped onion
- 1 clove garlic, minced
- 1 Tbsp olive oil
- 2 cups vegetable broth or one 14-Oz can beef or vegetable broth
- ¾ cup dried lentils, washed
- 1 x 16-Oz can diced tomatoes with juice
- ¼ to ½ tsp crushed red pepper flakes
- ½ tsp salt
- 1 tbsp chopped fresh basil or 1 tsp dried basil
- 1 tbsp chopped fresh oregano or 1 tsp dried oregano
- ¼ tsp freshly ground pepper
Directions
1
In a heavy saucepan, sauté the onion and garlic in the olive oil for 5 minutes, until the onion is tender.
2
Add the broth and Lentils. Cover and simmer for 30 minutes.
3
Add the tomatoes with their liquid, ½ cup water, and the remaining ingredients; Simmer over low heat, uncovered, for about 45 minutes, stirring occasionally.
4
Add water if the mixture becomes too dry.
Recipe sourced from
fandom