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Delicious Lentil Stew

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Delicious Lentil Stew
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Delicious Lentil Stew
En Español

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  • Makes: 8 servings

Lentils are a great variety of dried legume! They are full of protein, fiber, and nutrients like iron; have a great taste; and cook faster than dried beans because they do not require pre-soaking. Try them in this hearty stew for lunch or dinner.

Ingredients

  • 2 tablespoon butter (or margarine)
  • 1 cup onion (chopped)
  • 6 cup water
  • 2 cup lentils (dry, washed, soaking not necessary)
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 6 carrots (large, cut into 1/2-inch pieces)
  • 8 small celery stalks
  • 1 teaspoon salt
  • 1 can whole tomatoes (16 ounce, cut into pieces or 3-4 fresh tomatoes cut in wedges)

Directions

1. Melt butter in a large skillet.

2. Sauté onion until tender.

3. Add water, lentils, Worcestershire sauce, oregano, and garlic powder.

4. Cover, bring to a boil. Reduce heat, and simmer for 45 minutes.

5. Add carrots, celery, and salt.

6. Cover and simmer 30 minutes more or until the vegetables are tender.

7. Add tomatoes. Heat thoroughly and serve.

Notes

Learn more about:

Source:

University of Wisconsin, Cooperative Extension Service, Go with Beans
Eau Claire County, 2002

Nutrition Information

Serving Size: 1/8 of recipe (394g)
Nutrients Amount
Calories 221
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 413 mg
Total Carbohydrate 36 g
Dietary Fiber 14 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 77 mg
Iron 5 package
Potassium 825 mg
N/A - data is not available
Nutrients Amount
Calories 221
Total Fat 4 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 8 mg
Total Carbohydrate 36 g
Dietary Fiber 14 g
Total Sugars 7 g
Added Sugars 0 g
Protein 13 g
Minerals
Calcium 77 mg
Potassium 825 mg
Sodium 413 mg
Copper 421 mcg
Iron 5 package
Magnesium 65 mg
Phosphorus 279 mg
Selenium 4 mcg
Zinc 2 mg
Vitamins
Vitamin A 420 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 15 mcg
Folate 267 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 54 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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