Makes: 6 Servings (1 Serving = 2/3 Cup)
3/4 cup chopped onion
1 clove garlic, minced
1 tablespoon olive oil
2 cups Vegetable broth or one 14-ounce can beef or vegetable broth
3/4 cup dried lentils, washed
One 16-ounce can diced tomatoes with juice
1/4 to 1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
1 tablespoon chopped fresh basil, or 1 teaspoon dried basil
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
1/4 teaspoon freshly ground pepper
In a heavy saucepan, saute the onion and garlic in the olive oil for 5 minutes, until the onion is tender.
Add the broth and lentils. Cover and simmer for 30 minutes.
Add the tomatoes with their liquid, 1/2 cup water, and the remaining ingredients; simmer over low heat, uncovered, for about 45 minutes, stirring occasionally. Add water if the mixture becomes too dry.
Protein: 8 g
Sodium: 324 mg
Cholesterol: 0 mg
Fat: 3 g
Carbohydrates: 20 g
Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat