What is folic acid?
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The most basic approach to
getting the proper amount of
folic acid is to eat foods rich
in the nutrient.
|Black Bean and Lentil Supper
210 mcg folic acid
This satisfying meatless dish makes enough for dinner, plus extra to tote to work for an easy lunch.
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Nonstick spray coating
2 cups sliced carrots
2 cups sliced fresh mushrooms
½ cup chopped onion
2 cups Florida orange juice
½ teaspoon garlic salt
1 cup dry lentils, rinsed and drained
1 15-ounce can black beans, rinsed and drained
2 cups frozen whole kernel corn
1 cup shredded reduced-fat cheddar cheese (4 ounces)
Spray an unheated large saucepan with nonstick coating. Add carrots, mushrooms, and onion; cook over medium heat until tender. Carefully stir in orange juice and garlic salt. Bring to boiling. Add lentils. Return to boiling; reduce heat. Simmer, covered, for 50 minutes. Add black beans and corn. Cook 5 to 10 minutes more or until lentils are tender and liquid is almost absorbed. Stir in ½ cup of the cheese. To serve, sprinkle each serving with some of the remaining cheese. Makes 6 main-dish servings.
Courtesy of the Florida Department of Citrus