Tomato & Basil Lentils

Tomato & Basil Lentils are an easy-to-make, very nutritious, and great-tasting hot vegetarian meal.

Tomato & basil lentils go great on top of brown rice or quinoa.
Tomato & Basil Lentils looking lovely with flowers. ūüėõ

There are a variety of recipes for lentil dishes and soups on the Internet. In the process of trying them, I have created my own version of a standard lentils with tomatoes dish. It calls for only fresh, real, plant-based ingredients and is naturally low in sodium, sugar, and fat. Yet the taste is savory, and eating it is comforting.

Following is my recipe for 6 servings of delicious tomato & basil lentils, along with the nutrition information.

Ingredients

Water, 6 cups
Uncooked lentils, 16 oz. bag (2-1/4 cups dry; makes 5 cups cooked)
Coconut or vegetable oil, 1 tbsp (optional)
Garlic, 6 cloves, chopped
Red onions, 2 medium, chopped
Red, orange, or yellow bell peppers, 2 medium, chopped
Tomatoes, 6 medium, chopped
Fresh basil, 6 medium leaves

Directions

  1. Boil the water, add the lentils, and simmer on low-medium for 25 minutes, then drain the lentils.  Meanwhile, chop the vegetables.Lentils
  2. Sauté the garlic, onion, and bell peppers in oil or water on low-medium heat until vegetables are browned, about 15 minutes.Onions, peppers, and garlic
  3. Stir in the lentils, tomatoes, and basil. Cook on low-medium heat for 30 minutes. If desired, serve over brown rice or quinoa.
    Tomato and basil lentils

Nutrition

Tomato & Basil Lentils is especially rich in Vitamin A, Vitamin C, Vitamin B-6, iron, folate, phosphorus, copper, calcium, and magnesium.

SparkPeople.com nutrition report for fresh vegetarian chili, using a 1/2 tsp oil. Fat, carbs, and portein are stated in grams. Sodium and potassium are stated in mg. Other vitamins and minerals are stated as percentages of the USDA Recommended Daily Allowances.
SparkPeople.com nutrition report for tomato & basil lentil dish using 1 tbsp coconut oil. Fat, carbs, and portein are stated in grams. Sodium and potassium are stated in mg. Other vitamins and minerals are stated as percentages of the USDA Recommended Daily Allowances. (Click image to enlarge.)

A serving contains approximately 166 calories, 35g carbohydrates, 11g protein, 3g fat, and 13g fiber.  It provides the following percentages of the USDA Recommended Daily Allowance (RDA) of these vitamins and minerals:

159% vitamin C
66% vitamin A
43 % folate
21% iron (and its absorption rate is increased by the vitamin C)
18% phosphorus
16% vitamin B-6
12% copper
11% calcium
10% magnesium

What do you think?¬†If you make this recipe, or have additional tips, I’d love to hear from you!

2 Comments Add yours

  1. kim says:

    great soup

    Like

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