A delicious combination of tastes and textures. Serve as a main
dish or side dish.
Preparation facts
Servings: 4
Yield: 5 cups (1.2L)
Ingredients
1 Tbs (15mL) olive oil
3 cloves garlic, minced
1 1/2 cups (360mL) vegetable juice cocktail, (V8 or seasoned
tomato juice)
1 1/2 cups (360mL) water
1 cup (230g) lentils, uncooked, rinsed and drained
1 bay leaf, broken in half
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) freshly ground pepper
1 cup (200g) couscous, uncooked
1 tomato, chopped
1/2 cup (20g) fresh basil leaves, chopped
Directions
In a medium-sized pot, heat oil until hot and sauté garlic until
tender. Stir in vegetable juice, water, lentils, bay leaf, salt and pepper. Bring to a boil
and reduce heat to low. Cover and simmer for 30 to 40 minutes, or until lentils are soft but
not mushy.
Remove pot from heat and discard bay leaf. Stir in couscous, tomato and
basil. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with
a fork to separate the grains.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 380
Calories from Fat 38 (10%)
% Daily Value*
7%Total Fat 4g
3%Saturated
Fat 0.6g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 2.6g
0%Cholesterol 0mg
21%Sodium 493mg
22%Potassium 755mg
22%Total
Carbohydrate 67g
72%Dietary
Fiber 18g
Sugars 6g
Sugar Alcohols 0g
40%Protein 20g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
