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Crock Pot Vegetable Lentil Stew

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Crock Pot Vegetable Lentil Stew
En Español

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  • Makes: 8 Servings

This lentil stew is full of wholesome vegetables, protein, and fiber. Although it can cook for several hours in the crockpot, the "hands on" preparation time is low.

Ingredients

  • 2 tablespoons olive oil
  • 2 bay leaves
  • 2 teaspoons salt (optional)
  • 1 large onion, sliced
  • 3 cloves garlic, minced
  • 1 cup carrot, chopped
  • 2 cups kale, chopped
  • 2 cups chard, chopped
  • 2 cups dried lentils
  • 8 cups vegetable broth (or stock)
  • 1 can chopped tomatoes (16 ounces)

Directions

1. Sauté onion and garlic with olive oil.
2. Combine sauté mix with the rest of the ingredients in a crock pot.
3. Cook on low for 8 hours or high for 4 hours.
4. Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional).

Source: Del Norte DHHS.
University of Kentucky EFNEP.

Nutrition Information

Nutrients Amount
Total Calories 242
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 1479 mg
Carbohydrates 38 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 97 mg
Iron 6 mg
Potassium 858 mg
N/A - data is not available
Nutrients Amount
Total Calories 242
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 38 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 97 mg
Potassium 858 mg
Sodium 1479 mg
Copper 734 mcg
Iron 6 mg
Magnesium 81 mg
Phosphorus 299 mg
Selenium 6 mcg
Zinc 2 mg
Vitamins
Vitamin A 250 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 32 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 201 mcg
Folate 272 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 59 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Protein Foods
2 5/6 ounces

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