2 tablespoons canola oil
1 medium onion, chopped
4 garlic cloves, minced
1 cup dried lentils
1 cup dry bulgur wheat
3 cups low fat, low sodium chicken broth or vegetable broth
2 cups canned tomatoes, drained and coarsely chopped
2 tablespoons chili powder
1 tablespoon cumin
Heat the oil in a large stockpot over medium high heat. Add the onions and garlic and saute for 5 minutes. Add the dry lentils and bulgur wheat and stir. Add all the remaining ingredients and bring to a boil. Simmer for 30 minutes until the lentils are tender. 6 servings.
Nutrition Information per serving:
Calories 271, Calories From Fat 63, Total Fat 7 g, Saturated Fat 1 g, 110F 0 mg, Sodium 218 mg, Total Carbohydrate 43 g, Dietary Fiber 16 g, Sugars 7 g, Protein 15 g
Exchanges per serving: 3 Starch, 1/2 Monounsaturated Fat
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