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Delicious Lentil Stew

Delicious Lentil Stew
Makes: 8 servings

Lentils are a great variety of dried legume! They are full of protein, fiber, and nutrients like iron; have a great taste; and cook faster than dried beans because they do not require pre-soaking. Try them in this hearty stew for lunch or dinner.

Ingredients

  • 2 tablespoons butter (or margarine)
  • 1 cup onion, chopped
  • 6 cups water
  • 2 cups dry lentils, washed (soaking not necessary)
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 6 large carrots, cut into 1/2-inch pieces
  • 8 medium celery stalks
  • 1 teaspoon salt
  • 1 can (14.5 ounces) whole tomatoes, low-sodium, cut into pieces (or 3-4 fresh tomatoes cut in wedges)

Directions

  1. Wash hands with soap and water.
  2. Melt butter in a large skillet.
  3. Sauté onion until tender.
  4. Add water, lentils, Worcestershire sauce, oregano, and garlic powder.
  5. Cover, bring to a boil. Reduce heat, and simmer for 45 minutes.
  6. Add carrots, celery, and salt.
  7. Cover and simmer 30 minutes more or until the vegetables are tender.
  8. Add tomatoes. Heat thoroughly and serve.

Notes

Learn more about:

Source:

Go With Beans
University of Wisconsin Cooperative Extension Service
Eau Claire County

Nutrition Information

Serving Size: 1/8 of recipe (394g)
Nutrients Amount
Total Calories 227
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 382 mg
Carbohydrates 37 g
Dietary Fiber 14 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 87 mg
Iron 5 mg
Potassium 890 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 227
Total Fat 4 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 8 mg
Carbohydrates 37 g
Dietary Fiber 14 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 87 mg
Potassium 890 mg
Sodium 382 mg
Copper 0 mg
Iron 5 mg
Magnesium 69 mg
Phosphorus 291 mg
Selenium 5 mg
Zinc 2 mg
Vitamins
Vitamin A 387 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 22 mcg
Folate 268 mcg
Thiamin 0.6 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 57 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables 1 3/4 cups

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