U.S. flag

An official website of the United States government

Lentil Stew

Lentil Stew

79 Ratings
79 Ratings
Recipe Image
MyPlate Kitchen
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
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

Write a review

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
Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025