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Lentil Stew

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Lentil Stew
En Español

Fivestar Rating
(89 votes)
Recipe Total Cost
  • Makes: 10 servings

Lentils, carrots, and tomatoes are a savory and satisfying combination in this delicious, easy to prepare, stew. Enjoy with a side of your favorite citrus fruit.

Ingredients

  • 2 teaspoons olive oil (or canola oil)
  • 1 onion (large, chopped)
  • 1 teaspoon garlic powder
  • 1 1/2 10-ounce packages of frozen sliced carrots
  • 1 cup dry lentils (rinsed and drained)
  • 3 cans diced tomatoes (14.5 ounces each)
  • 3 cups water
  • 1 teaspoon chili powder

Directions

1. Heat the oil in a large pot over medium heat.

2. Add chopped onion.

3. Cook for 3 minutes, or until tender.

4. Stir in garlic powder, carrots, lentils, tomatoes, water and chili powder.

5. Simmer, uncovered, for about 20 minutes or until lentils are tender.

Notes

Learn more about:

Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 161
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 183 mg
Carbohydrates 28 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 80 mg
Iron 4 mg
Potassium 695 mg
N/A - data is not available
Nutrients Amount
Total Calories 161
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 28 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 80 mg
Potassium 695 mg
Sodium 183 mg
Copper 353 mcg
Iron 4 mg
Magnesium 54 mg
Phosphorus 210 mg
Selenium 4 mcg
Zinc 2 mg
Vitamins
Vitamin A 379 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 189 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 44 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
1 3/4 ounces

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Flavor was nice

The flavor of the ingredients was okay, but required twice as much chili powder and a teaspoon (at least) of cayenne pepper to give it a little punch. Also, you will likely need more water than called for if you want the lentils to cook down a bit. The twenty minutes was not enough, probably due to the early addition of the tomatoes. This recipe has potential, but be ready to mess with the ingredients a bit.