Lentil Stew
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.
- 10 Servings
- $3.00 - $5.99
Lentil Stew
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.
- 10 Servings
- $3.00 - $5.99
Ingredients
- 2 teaspoons olive oil
- 1 onion
- 1 teaspoon garlic powder
- 1 1/2 10-ounce packages of frozen sliced carrots
- 1 cup dry lentils
- 3 cans diced tomatoes, low-sodium
- 3 cups water
- 1 teaspoon chili powder
Steps
1
Wash hands with soap and water.
2
Heat the oil in a large pot over medium heat.
3
Add chopped onion.
4
Cook for 3 minutes, or until tender.
5
Stir in garlic powder, carrots, lentils, tomatoes, water, and chili powder.
6
Simmer, uncovered, for about 20 minutes or until lentils are tender.
Ingredients
Serving Size: 1 cup
| 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 |
Source:
- 2009 Recipe Calendar
- University of Maryland Extension
- Food Supplement Nutrition Education Program