Preparation Time: 2 hours, 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2

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Ingredients

• 1/2 cup lentils, uncooked
  
• 1/4 cup brown rice, uncooked
  
• 1-1/2 cup water
  
• 1/2 cup green onion, chopped
  
• 1 cup carrot, shredded
  
• 1 cup cucumber, sliced
  
• 1 cup tomato, chopped
  
• 1/4 cup fat-free ranch salad dressing
  
• 1 tsp basil
  
• 1 tsp parsley
  
• 1 garlic clove, minced
  
• 2 cups salad greens, chopped
  
• 2 large whole wheat pita breads, halved and opened into pockets 

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Directions

1. Rinse lentils.
   
2. In small saucepan, combine lentils, rice, and water.
   
3. Cook over high heat until boiling, then reduce heat, cover, and simmer 20 minutes.
   
4. Drain, and cool slightly.
   
5. Stir in green onions, carrots, cucumbers, tomatoes, dressing, basil, parsley, and
   garlic.
   
6. Chill several hours or overnight.
   
7. Add to salad greens.
   
8. Spoon mixture into pita pockets to serve. 

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Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 280

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 370mg 15%

Total Carbohydrate 56g 19%

Dietary Fiber 9g 36%

Sugars 7g

Protein 13g

Vitamin A 180%

Vitamin C 40%

Calcium 6%

Iron 25%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 0

Carbs: 3

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov