Recipes
Lentil burritos
Ingredients:
1½ cups (375 mL) split red lentils
3 cups (750 mL) water
1 medium onion, diced
1 cup (250 mL) green pepper, diced
2 large garlic cloves, minced
1½ tsp (7 mL) chile powder
½ tsp (2 mL) ground cumin
2 tsp (10 mL) canola oil
1 cup (250 mL) water
6 Tbsp (90 mL) tomato paste
8 (6-inch; 15 cm) whole grain tortillas
Optional: Low fat sour cream, salsa, cheddar cheese
Instructions:
1. Rinse and drain lentils. In a saucepan, combine lentils and water to boil, cover and simmer 20 minutes. They will be slightly undercooked. Drain if necessary.
2. In sauté pan, sauté onion, green pepper and garlic in canola oil, but do not brown. Add chile powder, cumin, cooked lentils, water and tomato paste. Stir 2 minutes until mixture starts to thicken. Cover and cook for another 5 minutes.
3. Lay a tortilla flat and place 1/2 cup (125 mL) of lentil mix down in the center and roll up. Top each burrito with dollop of sour cream, salsa and light sprinkle of shredded cheddar cheese.
Notes:
Yield: 8 burritos.
Serving Size: 1 burrito
Nutritional analysis per servings:
Calories 380
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 420 mg
Carbohydrates 59 g
Fibre 13 g
Protein 17 g
Choices: 3 carbohydrate; 1 meat and alternative
courtesy of CanolaInfo.org