2 tsp. olive oil 1/2 cup chopped onion
1 can (14 oz/398mL) kidney beans, drained
2 1/2 cups veggie stock or water
1 cup long grain rice
1 cup fresh or frozen corn
1 cup chunky salsa
1/4 cup dry green lentils
1/4 cup chopped sweet red or green pepper
1/2 tsp. chili powder
1 clove garlic, minced
12 thick slices tomato (optional)
In large saucepan, heat oil over medium heat; cook onion for 5 minutes or
until tender but not browned. Add beans, stock, rice, corn, salsa,
lentils, sweet pepper, chili powder and garlic; bring to a boil.
Reduce heat, cover and simmer for 20-25 minutes or until rice and
lentils are tender and most of the liquid is absorbed. Serve over tomato
slices (if using).
Yield: 6 servings
Nutritional info. per serving
Calories 259
total fat 3g
saturated fat trace
fibre 6g
protein 11g
carbohydrate 48g
cholesterol 0mg
sodium 498 mg
potassium 521 mg
Good source of: thiamin, niacin, iron
Note: I made this with Uncle Ben's brown rice and cooked it for the 25
minutes, letting it sit for 5 covered, off the heat, as one would do when
cooking the rice plain. It turned out very well. I also substituted some
red Indian lentils for the green ones.