Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.

Prep time: 1 hour, 30 minutes

What you need:

• ½ cup lentils (any color)
• 2 cups water
• ¾ teaspoon olive oil
• 2 tablespoons chopped onion
• ¾ teaspoon minced garlic
• ½ teaspoon ground cumin
• ¾ teaspoon mild ground red chili (optional)
• ½ teaspoon chili powder
• 1/3 cup diced tomatoes, canned or fresh
• ½ teaspoon salt
• 2 tablespoons chopped, fresh cilantro

Equipment and supplies

• Saucepan
• Skillet
• Measuring cups/spoons
• Oven/stove

What to do:

1. Combine the lentils and water in a saucepan.
2. Bring to a boil over high heat.
3. Reduce the heat to medium and cook the lentils until tender, about an hour. If needed, add more water.
4. Heat olive oil in a skillet.
5. Sauté the onion and garlic in the olive oil for 2-3 minutes, until softened.
6. Stir in the cumin, ground red chili (optional), and chili powder.
7. Add onion-garlic-spice mixture to the cooked lentils.
8. Stir in the tomatoes and salt.
9. Bring to a boil.
10. Reduce heat to low. Simmer uncovered for 10 minutes.
11. Just before serving, stir in the chopped cilantro.

Nutritional analysis (per serving):

• 60 calories
• 4g protein
• 0.5g fat
• 0g sat. fat
• 10g carbohydrate
• 3g fiber
• 0mg cholesterol
• 210mg sodium
• 1g sugars

Serves: 6

Serving size: 1/6 recipe

Reviewed by: Rupal Christine Gupta, MD
Date Reviewed: 14-06-2015