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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Put the lentils in a pan of cold water and bring to the boil. Simmer for 20 minutes, not allowing them to boil dry. They should be almost cooked after this time. | 2. Heat the oil in a deep frying pan and sauté the onion, garlic, carrot and parsnip for 10 minutes. | 3. Add the chili, ground coriander seeds and cumin. Cook for 2 minutes. | 4. Roughly chop the tinned tomatoes and add to the frying pan with the tomato paste, balsamic vinegar and stock cube. Mix well. | 5. Add the lentils and stir well. Cover and simmer on a low heat for 15 minutes. | 6. Add the kidney beans and heat through. Finally add the chopped cilantro leaves. | 7. Serve with brown rice and a garnish of natural yoghurt. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
lentil	3 1/2	1/2		285.67	59.6673	24.1472	1.4823
onion	1		peeled chopped	44.0	10.274000000000001	1.21	0.11
garlic clove	2		peeled crushed	-	-	-	-
parsnip	1		peeled grated	99.75	23.9267	1.5959999999999999	0.39899999999999997
carrot	1		grated	25.01	5.8438	0.5673	0.1464
vegetable oil	1	tablespoon		117.23200000000001	0.0	0.0	13.6
tomato	1	can	chopped	40.2099	8.6898	1.9658	0.4468
tomato paste	1	tablespoon		13.12	3.0256	0.6912	0.0752
balsamic vinegar	1	tablespoon		14.08	2.7248	0.0784	0.0
kidney bean	7	ounces	drained rinsed	57.5495	8.1363	8.3348	0.9922
chili pepper	1		deseeded chopped	1.25	0.2956	0.0625	0.0062
cumin	1/2	teaspoon	ground	3.9375	0.4645	0.187	0.2338
coriander	1/2	teaspoon	ground	2.682	0.4949	0.1113	0.1599
stock	1			171.36	18.6732	6.3252	8.0892
cilantro leaf			chopped	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.