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Lentil Burritos

Ingredients

  • 1 cup lentils, rinsed
  • 3 cup low sodium vegetable broth
  • 1 tbsp extra virgin olive oil
  • ½ cup white onion, diced
  • 1 ½ tsp fresh garlic, minced
  • 3/4 cup zucchini, chopped
  • 3/4 cup summer squash, chopped
  • 1 cup red bell pepper, chopped
  • 1/2 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp hot pepper sauce (to taste)
  • 1 cup prepared salsa (mild or hot, depending on your taste)
  • 4 oz. low fat Monterey jack or cheddar cheese
  • 8 whole wheat tortillas (low carb = around 11g carbs per tortilla)

Directions

  1. Wash and drain lentils.
  2. Place lentils and chicken broth in a saucepan and cook over medium heat until lentils are tender but still hold their shape. Drain and set aside.
  3. Heat olive oil in a skillet over medium heat. Sauté onion, garlic, zucchini, summer squash, and red bell pepper until crisp tender. Stir in lentils, cumin, chili powder, hot pepper sauce, and salsa. Add more salsa depending on your preference.
  4. Stir the cheese into the lentil mixture. Spoon ½ cup of the lentil mixture down the center of a tortilla.
  5. Roll up and serve..

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Other Presentation ideas

Garnish with fresh parsley.

Menu suggestions

Serve with salad for a quick meal. This is a great fast recipe that children as well as adults will love!

Courtesy of:
Cece Ohmart, RD, LD

Nutrition Facts Servings Per Recipe: 8
 
Amount Per Serving Calories 246
 
Total Fat 10.8g
Saturated Fat 3.4g
Monounsaturated Fat 2.6g
Polyunsaturated Fat 3.7g
Sodium 678.3mg
 
Total Carbohydrate 30.3g
(after subtracting fiber =13.9g)
Dietary Fiber 16.4g
 
Protein 16g

Exchanges per Serving

1 Starch
2 Lean Meat
1 Vegetable
 
1 Carbohydrate Choice