This is a quick and easy meal from Heather McDougall, the director of the McDougall Program in Santa Rosa, California. It also reheats well for lunch the next day or two. Serve this stuffed into a whole-grain bun and eat with your hands, or ladle it over the buns (open-face style) and eat with a fork. You could also use this as a pita filling. Serve with steamed kale and fresh corn.
Ingredients, Makes 4-6
• 31?3 cups water or low-sodium vegetable stock
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 tablespoon chili powder
• 11?2 cups dried brown lentils
• 1 15-ounce can diced fire roasted tomatoes
• 2 tablespoons soy sauce
• 2 tablespoons Dijon mustard
• 2 tablespoons brown sugar
• 1 teaspoon rice vinegar
• 1 teaspoon vegetarian Worcestershire sauce
• salt to taste
Preparation
Place 1?3 cup of the water or stock in a large pot. Add the onions and bell pepper and cook, stirring occasionally until onions soften slightly, about 5 minutes. Add the chili powder and mix in well. Add the remaining liquid, lentils, tomatoes, and the rest of the seasonings. Mix well, bring to a boil, reduce heat, cover and cook over low heat for one hour, stirring occasionally. Serve on whole-wheat buns, or fresh baked bread, with the trimmings of your choice.
