Source: CanolaInfo Test Kitchen | Catégorie: Plats principaux, Santé du cœur

Lentil Burritos

A great vegetarian lunch!

Lentil Burritos

INGRÉDIENTS

  • 1 1/2 cups split red lentils 375 mL
  • 3 cups water 750 mL
  • 2 tsp canola oil 10 mL
  • 1 medium onion, diced
  • 1 cup green pepper, diced 250 mL
  • 2 large garlic cloves, minced
  • 1 1/2 tsp chili powder 7 mL
  • 1/2 tsp ground cumin 2 mL
  • 1 cup water 250 mL
  • 6 Tbsp tomato paste 90 mL
  • 8 whole grain tortillas (6-inch/15-cm in diameter)
  • 8 Tbsp fat-free sour cream, divided 120 mL
  • 8 Tbsp salsa, divided 120 mL
  • 8 Tbsp shredded low-fat cheddar cheese 120 mL

PRÉPARATION

  • 1. Rinse and drain lentils. In saucepan, bring lentils to a boil, cover and simmer 20 minutes. Slightly undercook. Drain if necessary.
  • 2. In sauté pan, sauté onion, green pepper and garlic in canola oil, but do not brown. Add chili powder, cumin, cooked lentils, water and tomato paste. Stir 2 minutes until it starts to thicken. Cover and cook another 5 minutes.
  • 3. Lay tortilla flat and place 1/2 cup (125 mL) of lentil mix down in center and roll up. Top each burrito with 1 Tbsp (15 mL) of sour cream, salsa and cheese.

RENDEMENT

8 burritos

PORTION

1 burrito

VALEUR NUTRITIVE

Per Serving

Calories380
Lipides6 g
Gras saturés1 g
Cholestérol0 mg
Glucides59 g
Fibres13 g
Protéines17 g
Sodium420 mg