Yield: 9 Servings
Measure | Ingredient |
---|---|
\N \N | Vegetable cooking spray |
1 tablespoon | Olive oil |
1 cup | Sliced carrot |
1 cup | Chopped onion |
2 cups | Water |
1 cup | Dried lentils, uncooked |
⅓ cup | Long-grain rice, uncooked |
½ teaspoon | Salt |
½ teaspoon | Ground cumin |
½ teaspoon | Coarsely ground pepper |
27½ ounce | No-salt-added chicken broth, (2 cans) |
8 ounces | No-salt-added tomato sauce, (1 can) |
2 cups | 2% low-fat milk |
Coat a large Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add carrot and onion; saute 5 minutes or until tender. Add water and next 7 ingredients; stir well. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until lentils are tender.
Position knife blade in food processor bowl; add half of lentil mixture, and process until smooth. Pour puree into a bowl. Repeat procedure with remaining lentil mixture. Return puree to pan; stir in milk. Cook over low heat until thoroughly heated. Yield: 9 cups (serving size: 1-½ cups).
Per serving: 156 Calories; 3g Fat (15% calories from fat); 12g Protein; 24g Carbohydrate; 4mg Cholesterol; 486mg Sodium Recipe by: Cooking Light, Jan/Feb 1994, page 72 Posted to MC-Recipe Digest V1 #412 by igor@... on Jan 28, 1997.