Monthly Archives: March 2013

Fettuccine & Vegetables In A Garlic-mint Sauce


Posted by Vegipes

Fettuccine & Vegetables In A Garlic-mint Sauce
Serves 6
Celery, Carrots, and Fettuccine in a garilc-mint sauce.
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Prep Time
30 min
Prep Time
30 min
309 calories
47 g
0 g
10 g
8 g
1 g
104 g
58 g
3 g
0 g
8 g
Nutrition Facts
Serving Size
104g
Servings
6
Amount Per Serving
Calories 309
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 58mg
2%
Total Carbohydrates 47g
16%
Dietary Fiber 3g
12%
Sugars 3g
Protein 8g
Vitamin A
71%
Vitamin C
5%
Calcium
5%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 ea Celery stalks, julienned
  2. 2 ea Carrots, julienned
  3. 12 oz Fettuccine
  4. 8 ea Garlic cloves, chopped
  5. 1/4 c Olive oil
  6. 4 tb Mint, chopped
  7. Salt & pepper
Instructions
  1. Place the celery & carrots in a large pan of water, bring
  2. to a boil, add the fettuccine & salt & cook until *al
  3. dente*. Drain.
  4. Meanwhile, warm the garlic in the olive oil until fragrant
  5. & slightly golden, then remove from the heat & add the
  6. mint leaves, pepper & extra salt to taste.
  7. Toss the pasta & vegetables with the garlic-mint sauce &
  8. serve immediately.
beta
calories
309
fat
10g
protein
8g
carbs
47g
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Fava Bean Dip


Posted by Vegipes

Fava Bean Dip
Yields 2
Quick and easy bean dip.
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Prep Time
10 min
Prep Time
10 min
345 calories
65 g
0 g
4 g
20 g
1 g
363 g
1576 g
7 g
0 g
3 g
Nutrition Facts
Serving Size
363g
Yields
2
Amount Per Serving
Calories 345
Calories from Fat 31
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 1576mg
66%
Total Carbohydrates 65g
22%
Dietary Fiber 23g
93%
Sugars 7g
Protein 20g
Vitamin A
109%
Vitamin C
79%
Calcium
16%
Iron
40%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 lg Tomato, coarsly chopped
  2. 1 md Onion, coarsly chopped
  3. 1 Hot chili pepper, halved
  4. 2 Cloves of garlic
  5. 2 tb Soy sauce
  6. 4 tb Chili powder
  7. 2 tb Ground cumin
  8. 2 c Cooked pinto beans OR fava beans
Instructions
  1. Place tomato, onion, pepper, garlic, soy sauce, chili
  2. powder and cumin in a blender. Process on medium speed
  3. until smooth. Add 1 cup of beans & process on medium until
  4. well blended. Add remaining beans and blend again until
  5. smooth. Serve with Torilla chips or crackers.
beta
calories
345
fat
4g
protein
20g
carbs
65g
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Fava Bean Burgers


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Fava Bean Burgers
Serves 8
You can change the spices in this recipe to make a different Fava Burger.
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Prep Time
1 hr
Prep Time
1 hr
129 calories
22 g
23 g
2 g
5 g
1 g
84 g
23 g
4 g
0 g
2 g
Nutrition Facts
Serving Size
84g
Servings
8
Amount Per Serving
Calories 129
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 23mg
8%
Sodium 23mg
1%
Total Carbohydrates 22g
7%
Dietary Fiber 3g
14%
Sugars 4g
Protein 5g
Vitamin A
47%
Vitamin C
13%
Calcium
3%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 c Multi grain oats
  2. 1/8 c Bran
  3. 1/4 c Wheat germ
  4. 1/3 c Dry potato flakes
  5. 3/4 c V-8 juice
  6. 1 Egg
  7. 1 cn Fava beans - 19 oz. drained
  8. 1 c Carrots; shredded
  9. 1/2 c Onion; finely chopped
  10. 1/4 c Green pepper; finely chopped Spices
Regular Spice Option
  1. 1/8 ts Garlic powder
  2. 1/8 ts White pepper
  3. 1/4 ts Oregano
  4. 1/4 ts Basil
  5. 1/4 ts Rosemary
  6. 1/4 ts Ground sage
  7. 4 ds Tabasco
  8. **Spices may be changed to Cajun, Indian, Italian, Mexican
  9. depending on what you want.
Instructions
  1. Place Oats, potato buds, bran, wheat germ in bowl and mix
  2. with the V 8. Let stand for 15 minutes. Stir in egg and
  3. spices.
  4. Drain Fava beans, place in small bowl and mash with a fork.
  5. Mix vegetables, oat mixture and beans in medium bowl until
  6. well blended.
  7. Press firmly into 1/4 lb hamburger press.
  8. Lightly oil non stick fry pan and fry over med heat (325
  9. if using electric fry pan) for approximately 8 minutes per
  10. side or until browned and crisp.
  11. Place on cake rack over cookie sheet and bake for 20-30
  12. minutes so inside of burger gets set. Or make thinner
  13. burgers.
  14. Cool, wrap individually, freeze.
beta
calories
129
fat
2g
protein
5g
carbs
22g
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Fasolia Gigandes (Butter Bean Stew)


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Fasolia Gigandes (Butter Bean Stew)
Serves 8
Butter Bean Cassarole.
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442 calories
59 g
0 g
15 g
19 g
2 g
257 g
39 g
5 g
0 g
12 g
Nutrition Facts
Serving Size
257g
Servings
8
Amount Per Serving
Calories 442
Calories from Fat 130
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 39mg
2%
Total Carbohydrates 59g
20%
Dietary Fiber 15g
59%
Sugars 5g
Protein 19g
Vitamin A
12%
Vitamin C
29%
Calcium
12%
Iron
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 1/2 lb Dried butter beans
  2. 1/2 c Pure olive oil
  3. 2 md Onions, finely chopped
  4. 1 ea Garlic clove, pressed
  5. 3 lg Ripe tomatoes, peeled, seeded and diced
  6. 3/4 c Tomato sauce
  7. 3 tb Italian parsley, minced
  8. Salt
  9. Freshly ground black pepper
  10. 2 c Water
Instructions
  1. Put the beans in a large pot and cover with water. Bring
  2. to a boil over medium heat and cook, partly covered, for
  3. about 1 hour, or until beans are almost tender. Drain and
  4. set aside.
  5. Preheat the oven to 400F.
  6. In a heavy saucepan, heat the oil and saute the onions
  7. until translucent. Add the garlic, tomatoes, tomato sauce,
  8. parsley, salt and pepper, and water. Simmer, covered, over
  9. low heat for about 20 minutes, until sauce starts to
  10. thicken. Transfer the beans to a casserole or baking dish,
  11. pour the tomato mixture over, and stir. Bake for about 40
  12. minutes, until the beans are tender and the sauce is
  13. thick. Serve warm or at room temperature.
beta
calories
442
fat
15g
protein
19g
carbs
59g
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Falafel Golden Domes With Tahini Sauce


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Falafel Golden Domes With Tahini Sauce
Serves 6
Falafel patties with Tahini sauce.
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Prep Time
30 min
Cook Time
30 min
Prep Time
30 min
Cook Time
30 min
1572 calories
84 g
0 g
132 g
24 g
10 g
366 g
269 g
11 g
1 g
115 g
Nutrition Facts
Serving Size
366g
Servings
6
Amount Per Serving
Calories 1572
Calories from Fat 1155
% Daily Value *
Total Fat 132g
203%
Saturated Fat 10g
49%
Trans Fat 1g
Polyunsaturated Fat 28g
Monounsaturated Fat 87g
Cholesterol 0mg
0%
Sodium 269mg
11%
Total Carbohydrates 84g
28%
Dietary Fiber 20g
78%
Sugars 11g
Protein 24g
Vitamin A
9%
Vitamin C
68%
Calcium
29%
Iron
47%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 lb Chickpeas; soaked overnight, cooked, and drained.
  2. 3 Garlic cloves; minced
  3. 1/2 ts Baking powder
  4. 2 ts Ground cinnamon
  5. 2 ts Ground cumin
  6. 1 bn Parsley; minced
  7. 1 md Onion; grated
  8. 4 Scallions; minced
  9. 2 tb Fresh cilantro, chopped
  10. 3 c Vegetable oil
  11. 4 Pita breads; warmed
  12. 1 Tomato; finely chopped
  13. 2 Lemons; juiced
Tahini Sauce
  1. 2/3 c Tahini (sesame paste)
  2. 3 tb -Water (or as needed)
  3. 2 Lemons, juiced
  4. 2 Garlic cloves; minced
  5. 1 tb Fresh parsley, minced
  6. Black pepper
Instructions
  1. Remove the skins from the cooked chickpeas by rubbing them
  2. with a dish towel.
  3. Place the chickpeas in a food processor and puree them.
  4. Add the garlic, baking powder, coriander, cumin, parsley,
  5. onions, scallions, and cilantro. Blend the ingredients
  6. together so that a smooth paste is formed. Add some water
  7. if necessary. Let the mixture rest for 30 minutes.
  8. Form the paste into patties that are 2-inch in diameter
  9. and 1/2-inch thick.
  10. In a medium large saucepan place the vegetable oil and
  11. heat it on medium high until it is hot. Add the patties
  12. and deep-fry them for 2 to 3 minutes, or until they are
  13. golden brown. Drain them on paper towels.
  14. In each of the pita breads place some of the falafel,
  15. tomatoes, lemon juice, and Tahini Sauce.
  16. For Tahini Sauce:
  17. In a small bowl place the tahini, water, and lemon juice.
  18. Mix the ingredients together so that a smooth sauce is
  19. formed (add more water if necessary).
  20. Add the garlic, parsley, and black pepper. Mix them in so
  21. that they are well blended.
beta
calories
1572
fat
132g
protein
24g
carbs
84g
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Faki (Hellenic Lentil Soup)


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Faki (Hellenic Lentil Soup)
Serves 10
Onions, Garlic, Plum Tomatoes and Celery bring life to this Lentil Soup.
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Prep Time
10 min
Cook Time
1 hr
Total Time
2 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
2 hr 10 min
175 calories
25 g
0 g
6 g
6 g
1 g
218 g
13 g
11 g
0 g
5 g
Nutrition Facts
Serving Size
218g
Servings
10
Amount Per Serving
Calories 175
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 13mg
1%
Total Carbohydrates 25g
8%
Dietary Fiber 8g
30%
Sugars 11g
Protein 6g
Vitamin A
18%
Vitamin C
28%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 c Lentils
  2. 1 md Onion; chopped
  3. 2 ea Garlic cloves; up to 3 chopped
  4. 1 ea Celery stalk; chopped
  5. 3 ea Plum tomatoes, fresh; and juices -OR-
  6. 5 ea -Italian type plum tomatoes
  7. 1 ea Bay leaf
  8. 4 ea Parsley sprigs
  9. Mint, fresh; basil or other favorite herb
  10. 1/4 c Olive oil
  11. 1 pn -Salt
  12. 1 pn -Pepper
  13. 3 tb Vinegar
  14. Oregano, dried; for garnish
Instructions
  1. Wash lentils in a soup pot. Cover with 8 cups of cold
  2. water, and bring to a boil. Cover the pot, turn off the
  3. heat, and let stand for an hour. Bring to a boil, and stir
  4. in the onion, garlic and celery. Cover and simmer for 30
  5. minutes. Add the tomatoes. bay leaf, parsley, your
  6. favorite herb and half the oil. Simmer for 30 minutes,
  7. stirring occasionally. Add enough water to make 8 cups.
  8. Remove the bay leaf. Season the soup, and add the
  9. remaining oil. Taste, and adjust the seasonings. Serve hot
  10. with the vinegar and garnished with oregano, rubbed
  11. between your palms.
beta
calories
175
fat
6g
protein
6g
carbs
25g
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Taco In A Bag


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Taco In A Bag
Serves 4
Corn Chips (Fritos, Dorittos, or your favorite ones) and beans with all the trimmings.
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Prep Time
20 min
Prep Time
20 min
510 calories
61 g
15 g
26 g
10 g
6 g
197 g
577 g
3 g
0 g
17 g
Nutrition Facts
Serving Size
197g
Servings
4
Amount Per Serving
Calories 510
Calories from Fat 233
% Daily Value *
Total Fat 26g
41%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 7g
Cholesterol 15mg
5%
Sodium 577mg
24%
Total Carbohydrates 61g
20%
Dietary Fiber 8g
32%
Sugars 3g
Protein 10g
Vitamin A
4%
Vitamin C
4%
Calcium
20%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 (2.5 ounce) packages corn chips (Fritos, Dorittos, or your favorite kind)
  2. 1 small onion, chopped
  3. 1/2 cup lettuce, shredded
  4. 1 small tomoato, chopped and seeded
  5. 1 can pinto beans, or your favorite type
  6. 1 small avacado
  7. Lemon Juice or Lime Juice
  8. 1/2 cup IMO or Sour Cream
  9. 1/2 cup shredded cheese.(Jack, Cheddar, Tofu Etc)
Instructions
  1. Mash the avacado and sprinkle a little of the lemon or
  2. lime juice on it. Set aside. Heat the beans in a saucepan.
To Serve
  1. Crush the corn chips and open top of bag. Top with a spoonful of beans, then top
  2. with a little lettuce, tomato, onion, cheese, IMO, and the
  3. mashed avacado. Enjoy!
Notes
  1. You can use any filling that you would in a regular taco. Fun Stuff, kids just love these!
beta
calories
510
fat
26g
protein
10g
carbs
61g
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Haystacks (Fritos Boats)


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Haystacks (Fritos Boats)
Serves 6
Corn Chips(Fritos) and beans with all the trimmings.
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Prep Time
20 min
Prep Time
20 min
95 calories
11 g
10 g
4 g
4 g
2 g
84 g
127 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
84g
Servings
6
Amount Per Serving
Calories 95
Calories from Fat 37
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 10mg
3%
Sodium 127mg
5%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
11%
Sugars 1g
Protein 4g
Vitamin A
3%
Vitamin C
2%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 cup Corn Chips (Fritos)
  2. 1 small onion, chopped
  3. 1/2 cup lettuce, shredded
  4. 1 small tomoato, chopped and seeded
  5. 1 can pinto beans, or your favorite type
  6. 1 small avacado
  7. Lemon Juice or Lime Juice
  8. 1/2 cup IMO or Sour Cream
  9. 1/2 cup shredded cheese.(Jack, Cheddar, Tofu Etc)
Instructions
  1. Mash the avacado and sprinkle a little of the lemon or
  2. lime juice on it. Set aside. Heat the beans in a saucepan.
  3. To serve, crush some corn chips(handfull) and place on a
  4. serving dish. Top with a spoonful of beans, then top
  5. with a little lettuce, tomato, onion, cheese, IMO, and the
  6. mashed avacado. Enjoy!
beta
calories
95
fat
4g
protein
4g
carbs
11g
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Extra Cheese Lasagne


Posted by Vegipes

Extra Cheese Lasagne
Serves 8
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Prep Time
30 min
Cook Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr 30 min
425 calories
13 g
155 g
28 g
31 g
17 g
308 g
1064 g
6 g
0 g
9 g
Nutrition Facts
Serving Size
308g
Servings
8
Amount Per Serving
Calories 425
Calories from Fat 248
% Daily Value *
Total Fat 28g
43%
Saturated Fat 17g
84%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 155mg
52%
Sodium 1064mg
44%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 6g
Protein 31g
Vitamin A
113%
Vitamin C
18%
Calcium
72%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 Egg pasta recipe(above)
  2. 1 lb Ricotta cheese
  3. 2 cl Garlic, minced
  4. 10 oz Frozen chopped spinach, Thawed and drained
  5. 1 Egg
  6. 1 ts Salt
  7. 4 c Seasoned Italian tomato sauce
  8. 2 c Grated provolone cheese
  9. 2 c Grated mozzarella
  10. 1 c Freshly grated Parmesan cheese
Instructions
  1. Prepare the pasta dough according to recipe directions.Cut
  2. into strips about 13-inch long and 3-inch wide.You will
  3. need to gather all the trimmed scraps and reroll the dough
  4. to make enough noodles.This recipe should work out exactly
  5. if you roll your dough thin.
  6. Combine the ricotta, garlic, spinach, egg and salt.
  7. Mix well by hand or in food processor. To assemble the
  8. lasagne, pour a little bit of sauce in the bottom of a 9 x
  9. 13-inch baking dish. Cover with a layer of noodles, then
  10. layer of sauce. Sprinkle a layer of provolone, a layer of
  11. mozzarella,then a layer of Parmesan. Cover with a layer of
  12. noodles,then sauce, then the ricotta cheese mixture. Top
  13. with a layer of noodles, sauce and the grated cheeses.
  14. Finish with a layer of noodles, sauce and grated cheese.
  15. Cover the lasagne lightly(if you are using aluminum
  16. foil, make a tent with the foil so it doesn't touch the top of the lasagne).
  17. Bake for 1 hour @ 350 degrees. Remove the cover and bake
  18. for an additional 30 minutes. Allow the lasagne to set 10
  19. minutes before serving. This lasagne will be quite firm and can be served in tidy looking squares.
beta
calories
425
fat
28g
protein
31g
carbs
13g
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Ethiopian Lentils


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Ethiopian Lentils
Serves 8
Ethiopian style Lentils.
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Prep Time
50 min
Prep Time
50 min
250 calories
34 g
16 g
7 g
13 g
4 g
288 g
13 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
288g
Servings
8
Amount Per Serving
Calories 250
Calories from Fat 61
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 16mg
5%
Sodium 13mg
1%
Total Carbohydrates 34g
11%
Dietary Fiber 16g
63%
Sugars 3g
Protein 13g
Vitamin A
8%
Vitamin C
66%
Calcium
5%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 c Dried lentils, washed
  2. 6 c Water
  3. 3/4 c Anaheim green peppers, seeded & chopped
  4. 2 c Red onions, chopped
  5. 1/4 c Ghee
  6. 1 tb Grated fresh ginger
  7. 2 ea Garlic cloves, crushed
  8. 1 tb Berbere sauce
  9. Pepper, to taste
Instructions
  1. Boil the lentils in water for 5 minutes. Drain, reserving
  2. liquid. In a 4 qt pot, saute the peppers & onions in the
  3. ghee until the onions are tender. Add the lentils, 4 c of
  4. the reserved liquid & the remaining ingredients & bring to
  5. a simmer. Cook, covered, over low heat 35-40 mins,
  6. stirring occasionally to prevent sticking.
beta
calories
250
fat
7g
protein
13g
carbs
34g
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