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ACHTUNG: diese Ansicht ist noch experimentell, bei der Konvertierung in dieses Format können unter Umständen Textstellen verloren gegangen sein!
| 32 x ca. 30 g | tomato juice |
| 14 1/2 x ca. 30 g | Italian stewed tomatoes |
| 2 Tasse | water |
| 2 mittel | Potatoes, unpeeled, chopped |
| 15 x ca. 30 g | Garbanzo beans, washed |
| 15 x ca. 30 g | Kidney beans, drained |
| 1 Tasse | Lentils, rinsed, drained |
| 1 gross | Onion chopped |
| 1 Tasse | Diced red pepper, seeded |
| 1 Tasse | Diced green pepper, seeded |
| 10 x ca. 30 g | Chopped frozen spinach |
| 2 | Carrots, julienned 1" long |
| 2 Esslöffel | parsley dried |
| 2 Esslöffel | chilli powder |
| 2 Teelöffel | basilicum dried |
| 2 Teelöffel | garlic powdered |
| 1 Teelöffel | ground cumin |
| 1/2 Tasse | Reduced calorie sour cream |
| 1/2 Tasse | Low fat yogurt chives |
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Quick method: Combine all ingredients, except toppings, in a large dutch oven. Bring to a boil, reduce heat and simmer for 30 minutes or until lentils are tender. Slow method: Combine all ingredients, except toppings, in a slow cooker. Set on low and cook for about 6 hours. Garnish each serving with toppings blended together. Per serving (1 1/2 cups): 231 calories, 13 g protein, 3 g fat, 42 g carbs, 562 mg sodium, 3 mg chol. Percent of calories from fat = 11 percent.
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