4 SERVINGS DAIRY-FREE This spicy, energizing lunch is the perfect meal for preventing a midday slump. Protein-rich beans will keep energy levels steady for hours. In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minures. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro. PER SERVING: 307 CAL.; 15G PROT.; 7G TOTAL FAT (1G SAT. FAT); 480 CARB.; 0 CHOL.; 757MG SOD.; 11G FIBER Recipe by: Vegetarian Times Magazine, February 1999, page 56
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|Serving Size: 1 Serving (310g)|
|Recipe Makes: 4 servings|
|Calories from Fat: 32 (12%)|
|Amt Per Serving||% DV|
|Total Fat 3.6g||5 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.6g|
|Polyunsanturated Fat 1g|
|Cholesterol 0mg||0 %|
|Sodium 525.6mg||18 %|
|Potassium 721.9mg||19 %|
|Total Carbohydrate 44.1g||13 %|
|Dietary Fiber 15.5g||62 %|
|Sugars, other 28.6g|
|Protein 15.9g||23 %|
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Calories per serving: 260
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