Lentil Stew

Name: Lentil Stew
Yield: 10

80 Ratings

Makes: 10 servings

Total Cost: $$$$

Lentils, carrots, and tomatoes are a savory and satisfying combination in this delicious and 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, low-sodium (14.5 ounces each)
3 cups water
1 teaspoon chili powder

Directions

Wash hands with soap and water.
Heat the oil in a large pot over medium heat.
Add chopped onion.
Cook for 3 minutes, or until tender.
Stir in garlic powder, carrots, lentils, tomatoes, water, and chili powder.
Simmer, uncovered, for about 20 minutes or until lentils are tender.

Notes

Learn more about:

Source:

2009 Recipe Calendar
University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1 cup

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Nutrients	Amount
Total Calories	113
Total Fat	2 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	52 mg
Carbohydrates	20 g
Dietary Fiber	7 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	6 g
Vitamin D	0 mcg
Calcium	69 mg
Iron	3 mg
Potassium	536 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	113
Total Fat	2 g
Saturated Fat	0 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	20 g
Dietary Fiber	7 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	6 g
Minerals
Calcium	69 mg
Potassium	536 mg
Sodium	52 mg
Copper	271 mcg
Iron	3 mg
Magnesium	40 mg
Phosphorus	139 mg
Selenium	2 mcg
Zinc	1 mg
Vitamins
Vitamin A	362 mcg RAE
Vitamin B6	0.3 mg
Vitamin B12	0 mg
Vitamin C	14 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	11 mcg
Folate	114 mcg DFE
Thiamin	0.2 mg
Riboflavin	0.1 mg
Niacin	2 mg
Choline	31 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	1 1/4 cups
	Protein Foods	1 ounces

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.

03/21/16