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Ингредиенты
- 1 x Navel Oranges
- 2 1/2 tsp Extra virgin olive oil *Note
- 3 med Onions Peel, Halve, Sliver Lengthwise
- 4 med Carrots Peel, Grate
- 1/2 tsp Salt
- 1/4 tsp Black Pepper
- 2 tsp Dry Marjoram
- 28 ounce plum tomatoes Crushed With Juice
- 1 Tbsp. Tomato Paste Generous
- 1 tsp Dark Brown Sugar Or possibly Light
- 6 c. Nonfat Chicken Broth Or possibly Veg Broth
- 1 c. Dry Lentils Red, Rinsed
- 1/4 c. Parsley coarsely minced
Инструкции
- *NOTE: Original recipe used 2 Tablespoons oil... I reduced it and it was fine.
- Cut the rind off the orange in one long strip. Scrape off all of the excess pith from the back and set aside. Squeeze the juice from the orange and reserve.
- Place the extra virgin olive oil in a large, heavy pot over low heat. Add in the onions and carrots and cook, stirring occasionally, till wilted, about 15 minutes.
- Sprinkle with salt, pepper and marjoram.
- Add in the tomatoes, tomato paste, brown sugar, broth, reserved orange peel and juice, and the lentils. Bring the mix to a boil, reduce the heat to medium and simmer, partially covered, for 30 min, stirring occasionally.
- Remove the orange peel and throw away. Adjust seasonings and stir in the parsley. Serve steaming warm with hot crusty bread.
- Serves 6
- This was really wonderful!!
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 413g | |
| Recipe makes 6 servings | |
| Calories 181 | |
| Calories from Fat 24 | 13% |
| Total Fat 2.76g | 3% |
| Saturated Fat 0.43g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 599mg | 25% |
| Potassium 852mg | 24% |
| Total Carbs 28.25g | 8% |
| Dietary Fiber 12.8g | 43% |
| Sugars 6.04g | 4% |
| Protein 12.05g | 19% |
