Lentils of the Southwest

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Serves6 (1/2 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients Directions Nutrition Facts

Ingredients

Directions

  1. In a small pot, combine the lentils and 1 ¼ cups water. Bring to a boil over high heat.
  2. Reduce the heat to low and cook uncovered until tender, about 30 minutes.
  3. Heat olive oil in a medium skillet. Add onions and garlic. Cook for 3-5 minutes or until tender.
  4. Stir in cumin, red chili pepper, and chili powder. Reduce heat to low and cook for 2 minutes.
  5. Add onion/garlic mixture to cooked lentils. Add ¼ cup plus 2 tablespoons water. Stir in tomatoes and salt.
  6. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered, for 20 minutes.
  7. Just before serving stir in cilantro. Serve hot.

Recipe Tips

This makes a great side dish.

Nutrition Facts
Lentils of the Southwest
Amount Per Serving (1/2 cup each)
Calories 35 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 379mg 16%
Potassium 128mg 4%
Total Carbohydrates 5g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 2g 4%
Vitamin A 6%
Vitamin C 6%
Vitamin D0%
Calcium 1%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Source: What's Cooking? USDA Mixing Bowl

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