Hearty Low Calorie Lentil Stew Recipe

Summary

Health IndexHealthyCuisine
CourseMethod
Main Ingredient

Ingredients

 Dried lentils1 Cup (16 tbs), rinsed and sorted
 Low sodium beef broth/Water4 Cup (64 tbs)
 Yellow onion1 Medium, chopped
 Garlic2 Clove (10 gm), minced
 Celery stalks2 Large, diced
 Carrots4 Medium, peeled and cut into 1 inch lengths
 Low sodium tomatoes2 Can (20 oz), chopped (With Their Juice)
 Dried rosemary1 Teaspoon, crumbled
 Black pepper1⁄4 Teaspoon
 White onions8 Small, peeled
 Unsalted margarine2 Tablespoon
 Mushrooms1⁄4 Pound, halved (Small Ones)
 All purpose potatoes4 Medium, peeled and cut into 1 inch cubes

Nutrition Facts

Serving size: Complete recipe

Calories 2282 Calories from Fat 263

% Daily Value*

Total Fat 30 g46%

Saturated Fat 6 g30.1%

Trans Fat 0 g

Cholesterol 13 mg

Sodium 1538.4 mg64.1%

Total Carbohydrates 436 g145.4%

Dietary Fiber 112.4 g449.8%

Sugars 103.6 g

Protein 102 g204.9%

Vitamin A 908.8% Vitamin C 559.8%

Calcium 86.7% Iron 142.9%

*Based on a 2000 Calorie diet

Directions

In a 6 quart Dutch oven over moderate heat, bring the lentils, beef broth, yellow onion, garlic, celery, half the carrots, and the tomatoes, rosemary, and pepper to a simmer.
Adjust the heat so that the mixture bubbles slowly, cover, and cook for 35 minutes.
Meanwhile, in a heavy 12 inch heavy skillet over moderately high heat, cook the remaining carrots and the white onions, uncovered, in the margarine for 5 to 8 minutes or until lightly browned.
Add the mushrooms and cook, stirring, for 2 to 3 minutes.
Add the potatoes and the skillet vegetables to the Dutch oven, cover, and simmer 20 to 25 minutes longer or until the lentils and potatoes are tender.

Comments

Anonymous

Anonymous says :

how many people does this feed?
Posted on: 9 November 2009 - 1:00am
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