268 calories
- 1cup lentils
- 4cups water
- bay leaf
- onions
- bouillon cube
- 4cups diced sweet potatoes
- carrots
- 1stalk celery
- 1/4cup fresh parsley
- 2tbsp low sodium soy sauce
- Read more: http://caloriecount.about.com/hearty-lentil-stew-recipe-r310883#ixzz1iZT9A3b8
Each contains 375 Calories (kcal); 8g Total Fat; (18% calories from fat); 18g Protein; 63g Carbohydrate; 0mg Cholesterol; 1138mg Sodium; 10g Fiber.
- dark sesame oil
- – 3/4 cup hot water
- cider vinegar
- – 1/4 tsp. cayenne pepper
Each serving contains 319 Calories (kcal); 5g Total Fat; (13% calories from fat); 15g Protein; 56g Carbohydrate; 9mg Cholesterol; 601mg Sodium; 14g Fiber.
- corn tortillas–at least 12
- salsa
- sliced black olives
Per serving: 170 Calories (kcal); 1g Total Fat; (3% calories from fat); 6g Protein; 41g Carbohydrate; 0mg Cholesterol; 25mg Sodium; 4g Fiber
- grated fresh ginger
- vegetable broth or water
- good curry powder
- fresh or frozen corn kernels
- olive oil spray
- freshly ground pepper
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
each contains (without garnish) 169 Calories (kcal); 1g Total Fat; (6% calories from fat); 7g Protein; 36g Carbohydrate; 0mg Cholesterol; 571mg Sodium; 4g Fiber.
- pumpkin
- canola oil spray
- vegetable broth
- cumin
- orange 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
Per serving: 45 Calories (kcal); trace Total Fat; (5% calories from fat); 2g Protein; 10g Carbohydrate; 0mg Cholesterol; 11mg Sodium; 2g Fiber.
- fat-free vegetable broth
- freshly grated nutmeg
- 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