Photo: K8
Estimated Nutrition (whole recipe, rough)
354
Calories
14g
Protein
15g
Fat
47g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| 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
- 15 mL (1 tbsp) vegetable oil
- 1 onion, chopped
- 125 mL (½ cup) small diced celery
- 125 mL (½ cup) shredded carrot
- 3 cloves garlic, minced
- 15 mL (1 tbsp) tomato paste
- 750 mL (3 cups) lower sodium vegetable broth
- 1 can (796 mL/28 oz) crushed tomatoes
- 5 mL (1 tsp) dried basil
- 5 mL (1 tsp) dried oregano
- 375 mL (1 ½ cups) kale or spinach, chopped
- 1 can (540 mL/19 oz) lentils, drained and rinsed
- 2 mL (½ tsp) salt
- 1 ml (¼ tsp) black pepper
Directions
1
In a large pot, heat oil over medium heat. Sauté onions and celery for 2 to 3 minutes, until softened.
2
Stir in carrot and garlic and cook for 2 to 3 minutes.
3
Mix in tomato paste and cook for 1 minute.
4
Mix in broth, crushed tomatoes, basil, oregano, kale, and lentils. Stir in salt and pepper.
5
Simmer on low heat for about 20 minutes, until the sauce thickens.
By Health Canada ·
Recipe sourced from
food_guide_canada