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Lentil Stew

Lentil Stew

80 Ratings
80 Ratings
Recipe Image
Lentil Stew
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

  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.

Notes

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1 cup
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

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
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