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Nutrition Facts

Serving Size ½ of recipe
Calories 283
Total Fat 6.5 g
Saturated Fat 2 g
Sodium 996 mg
Total Carbohydrate 37 g
Dietary Fiber 17 g
Protein 20.5 g

Servings and Times

Servings 4

Tip: Portion leftovers into individual containers and save for tomorrow’s lunch or freeze.

Ingredients and Preparation

Ingredients Measures
Olive oil 1 tablespoon
Medium onion, chopped 1
Celery stalks, sliced 2
Medium carrots, sliced 2
Garlic cloves, minced 2
Vegetable stock or broth 3 cups (24 ounces)
Water 2 cups
Dried lentils, washed 1 cup
Reduced-sodium diced tomatoes, undrained 1 (14.5-ounce) can
Parsley, finely chopped 2 tablespoons
Dried marjoram 1 teaspoon
Dried thyme ½ teaspoon
Salt ½ teaspoon
Pepper to taste
Grated Parmesan cheese 4 tablespoons

Directions

  1. Heat olive oil in a Dutch oven or large heavy pot over medium heat. Add onions, celery, carrots, and garlic, and sauté for 6-7 minutes.
  2. Add vegetable stock, water, lentils, tomatoes, and herbs, and bring to a boil. Reduce heat, cover, and simmer until lentils are tender, about 30 minutes.
  3. Add ¼ teaspoon salt and pepper to taste.
  4. Serve and top with Parmesan cheese.
  • Exchanges

    1 starch; 1 very lean meat ½ lean meat; 2.5 vegetables; 1 fat

  • Side Suggestions: Provolone Paninis

    For each person, place 2 slices of provolone cheese between 2 slices of whole wheat bread. Place nonstick grill pan or skillet over medium-high heat and spray with cooking spray. Add sandwiches to the pan and then place a plate with a canned food item or other weight on top. Cook for 1-2 minutes on each side. (Alternatively you can also use a panini press.)