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Yields:
8 servings
Meal Types:
Soups
Side Dishes
Lunch
Rating:
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Moroccan Pumpkin and Lentils

This hearty North African stew will ward off the first chill of fall with its colorful ingredients and warm, spicy flavors.

Ingredients

Directions

  1. Dice onion. Seed and slice jalapeno. Rinse lentils. Dice tomatoes. Peel, seed and cube pumpkin. (To reduce prep time can use a 14.5 oz can of diced tomatoes.)
  2. Heat olive oil in large saucepan over medium-high heat.
  3. Add onion and jalapeno, and sauté 10 minutes, or until onion is translucent and golden.
  4. Add tomatoes, lentil and spices, and cool 2-3 minutes more. Stir in pumpkin cubes, tomato and water. Season with salt and pepper.
  5. Reduce heat to medium low, and cook 40 minutes, or until pumpkin and lentils are tender, stirring occasionally and adding more water if needed.
  6. Season with salt and pepper. Garnish with cilantro and serve hot.
  7. Note: based on recipe From Vegetarian Times magazine.
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Fantastic!
29 Mar 09 by member: Baital

     
 

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Nutrition summary:

There are 153 calories in 1 serving of Moroccan Pumpkin and Lentils.
Calorie break-down: 24% fat, 59% carbs, 17% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
153
 
% Daily Values*
Total Fat
4.45g
7%
Saturated Fat
0.618g
3%
Trans Fat
-
Polyunsaturated Fat
0.192g
Monounsaturated Fat
0.106g
Cholesterol
0mg
0%
Sodium
13mg
1%
Total Carbohydrate
24.99g
8%
Dietary Fiber
5.5g
22%
Sugars
4.64g
Protein
7.1g
Vitamin D
-
Calcium
480mg
48%
Iron
26.82mg
149%
Potassium
600mg
17%
Vitamin A
76300IU
1526%
Vitamin C
169.2mg
282%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
8%
of RDI*
(153 calories)
8% of RDI
Calorie Breakdown:
 
Carbohydrate (59%)
 
Fat (24%)
 
Protein (17%)
* Based on a RDI of 2000 calories


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