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Stefanie R.: "Very satisfying and hearty. Will make it again!" Read More
22Ingredients
75Minutes
380Calories
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Ingredients
US|METRIC
4 SERVINGS
- 4 Tbsp. olive oil (or coconut oil)
- 1/2 small yellow onion (diced)
- 3 cloves garlic (minced)
- 1 cup green lentils (brown should work fine as well, but green are what I used)
- 2 1/4 cups water
- 1/2 tsp. fine grain sea salt
- 1/2 cup rolled oats (processed into flour, or ½ cup storebought oat flour -- make sure the oats are gluten-free if you're gluten intolerant)
- 1 Tbsp. chia seeds (plus ¼ cup water)
- 1 tsp. soy sauce (OR gluten-free tamari, for those who are gluten intolerant)
- 1/4 tsp. crushed red pepper flakes
- 1/4 tsp. ground fennel seed
- 1/4 tsp. dried thyme
- 1/4 tsp. dried oregano
- 1/4 tsp. smoked paprika
- 1/4 tsp. ground cumin
- 1/4 tsp. chili powder
- 1/4 tsp. ground black pepper (plus more to taste)
- 1/4 tsp. kosher salt (or as needed)
- 1/4 cup fresh parsley (finely chopped)
- 3 zucchini (large, spiralized, see recipe notes -- or you can use cooked spaghetti squash, or regular noodle, or any kind of noodle alternative you like)
- tomato sauce (your favorite, homemade or store-bought)
- chopped parsley (Extra fresh, for garnish)
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NutritionView More
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380Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories380Calories from Fat140 |
% DAILY VALUE |
Total Fat16g25% |
Saturated Fat2g10% |
Trans Fat |
Cholesterol |
Sodium550mg23% |
Potassium970mg28% |
Protein16g |
Calories from Fat140 |
% DAILY VALUE |
Total Carbohydrate43g14% |
Dietary Fiber19g76% |
Sugars6g |
Vitamin A20% |
Vitamin C60% |
Calcium10% |
Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Notes
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