each containing 169 Calories (kcal); 1g Total Fat; (4% calories from fat); 12g Protein; 31g Carbohydrate; 0mg Cholesterol; 39mg Sodium; 14g Fiber.
- moong dal or red lentils
- water
- frozen green peas
- large onion chopped finely
- minced garlic
- turmeric powder
- salt to taste
- lemon juice
Per serving: 213 Calories (kcal); 4g Total Fat; (15% calories from fat); 10g Protein; 37g Carbohydrate; 0mg Cholesterol; 515mg Sodium; 5g Fiber.
- water
- salt
- fat-free vegetable broth
- bok choy — about 6 stalks or 5-6 cups chopped
- diced carrot
- diced mushrooms
- firm tofu
- low-sodium soy sauce
- salsa
- frozen corn kernels
- washed baby spinach
Per serving: 159 Calories (kcal); 2g Total Fat; (11% calories from fat); 6g Protein; 31g Carbohydrate; 0mg Cholesterol; 500mg Sodium; 5g Fiber. Weight Watchers 3 Points.
Per falafel: 38 Calories (kcal); .5g Total Fat; (11% calories from fat); 1g Protein; 7g Carbohydrate; 0mg Cholesterol; 119mg Sodium; 1g Fiber. Weight Watchers 1 Point.
- ground flax seeds + 2 tbsp hot water
- ground cumin
- ground coriander
- salt
- minced parsley
- juice of 1 lemon
- chickpea flour or besan
- baking powder
Nutrition Facts
Nutrition (per serving): 240 calories, 50 calories from fat, 5.7g total fat, 0mg cholesterol, 291.8mg sodium, 576mg potassium, 41.2g carbohydrates, 5.2g fiber, 1.7g sugar, 8.4g protein, 4.5 points.
- lemon juice
- quinoa
- chopped shallots
- dried thyme
- vegetable broth
- grated lemon peel
- lemon juice