Lentil Stew

79 Ratings

Makes: 10 servings

Total Cost: $$$$

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

Show Full Display Show Less

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	0.1 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	0.4 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	0.9 mg
Riboflavin	0.2 mg
Niacin	2 mg
Choline	44 mg

Note: only nutrients that are available will show on this display

MyPlate Food Groups

	Vegetables	1 1/2 cups
	Protein Foods	2 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