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Categories: Beans and Grains, Corn-Free, Dairy-Free, Egg-Free, High Fiber, Low-Fat, Low-Sodium, Main Dishes, Side Dishes, Soy-Free, Vegan, Winter
1 Tbsp (15mL) olive oil
3 cloves garlic , minced
1 1/2 cups (360mL) vegetable juice cocktail , (V8 or seasoned tomato juice)
1 1/2 cups (360mL) water
1 cup (230g) lentils, uncooked , rinsed and drained
1 bay leaf , broken in half
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) freshly ground pepper
1 cup (200g) couscous , uncooked
1 tomato , chopped
1/2 cup (20g) fresh basil leaves , chopped
In a medium-sized pot, heat oil until hot and sauté garlic until tender. Stir in vegetable juice, water, lentils, bay leaf, salt and pepper. Bring to a boil and reduce heat to low. Cover and simmer for 30 to 40 minutes, or until lentils are soft but not mushy.
Remove pot from heat and discard bay leaf. Stir in couscous, tomato and basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories: 383
Total Fat: 4g
% Calories from fat: 9%
Protein: 20g
Carbohydrate: 67g
Cholesterol: 0mg
Sodium: 527mg
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.