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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.5
  • Total Fat: 2.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 493.3 mg
  • Total Carbs: 53.3 g
  • Dietary Fiber: 16.4 g
  • Protein: 15.4 g

View full nutritional breakdown of Vegan BBQ Lentil Bowl *High Fibre* calories by ingredient
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Vegan BBQ Lentil Bowl *High Fibre*

Submitted by: XKRISS6X

Introduction

Here's a great simple dish thats full of flavour and fibre, yet super low fat! Enjoy :D Here's a great simple dish thats full of flavour and fibre, yet super low fat! Enjoy :D
Number of Servings: 4

Ingredients

    - 1 tsp EVOO (Extra Virgin Olive Oil)

    - 3 Medium Onions, diced
    - 5 Medium Carrots, chopped
    - 2 Garlic Cloves, minced
    - 1 Bell pepper, diced
    - 3 Roma Tomatos, diced


    - 1 Can Fire Roasted Tomatoes (14 fl oz)
    - 1 Can Lentils, drained & rinsed (19 fl oz)
    - 1 Can Tomato Paste (5.5 fl oz)

    - 1 tbsp Smoked Paprika
    - 1 tbsp Liquid Smoke
    - 2 tsp Chili Powder
    - 1 dash of hot sauce


Directions

-Put 1 tsp of EVOO in a deep frying pan, and preheat pan to medium-high heat. When pan is hot, add the onions and bell pepper. Cook until they begin to brown. Turn down the heat to medium, then add 3 of the chopped carrots and the minced garlic. Allow garlic to cook for a couple of minutes, then add the diced roma tomatoes.

-Meanwhile, fill up a small pot with a bit of water, and add the other 2 choppped carrots, cook until tender (You can also steam or microwave, whatever you prefer!)
When carrots are tender, allow to cool and puree them up with the liquid from your canned tomatos. and set aside.

Add the lentils to your pan as well as the tomato paste and your pureed carrots, as well as the wine.. Then add all your spices and liquid smoke, you can put some salt in there too if ya like. Cook it up til it smells yummy and gets thicker. You may need to add a splash for vegetable stock if it gets too thick.

Enjoy :)





~If you're asking why I included pureed carrots its because its thickens the sauce and sweetens it for very few calories, also works great for spaghetti sauce too!~

Number of Servings: 4

Recipe submitted by SparkPeople user XKRISS6X.






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