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Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil

    

Lentil Burritos

Source: CanolaInfo Virtual Test Kitchen, Category: Lunch & Snack, Dinner & Main Course, Heart-Smart

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Lentil Burrito


Ingredients:

  • 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

Instructions:

  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.

Yield: 8 burritos. Serving size:1 burrito.

 Nutritional Analysis
Per Burrito
Calories 380
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 420 mg
Carbohydrates 59 g
Fiber 13 g
Protein 17 g



 

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