by dietitian and nutritionist Alison Bencke

Serves 4

• 1 cloves garlic
• 1 tablespoon canola oil
• 1 cup pumpkin diced
• 1 medium potato diced
• 1 medium onion diced finely
• 1 medium carrot sliced finely
• 7 oz tofu (hard style) cut into cubes
• 8 oz can red lentils drained
• 1 tablespoon cilantro, chopped
• 6 cups reduced salt vegetable stock

Saute garlic and all the vegetables for 5 minutes in oil, stirring frequently to avoid sticking. Add the vegetable stock and lentils and simmer for ½ hour. Add tofu just before serving. Sprinkle cilantro on top to serve.

Nutrition per serving:

145 Calories
Protein 15g
Fat 10g
Saturated fat 1g
Fiber 6g
Calcium 310mg


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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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