Crock Pot Vegetable Lentil Stew
This lentil stew is full of wholesome vegetables, protein, and fiber. Although it can cook for several hours in the crockpot, the "hands on" preparation time is low.
- Yield
- 8 Servings
- Serving size
- 1/8 of recipe
- Rating
- 3.18 of 5 (62 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- 2 tablespoons olive oil (or cooking oil of choice)
- 1 large onion, sliced
- 3 cloves garlic, minced
- 2 bay leaves
- salt (optional, 2 teaspoons)
- 1 cup carrot, chopped
- 2 cups kale, chopped
- 2 cups chard, chopped
- 2 cups dried lentils
- 8 cups low-sodium vegetable broth (or stock)
- 1 can (14.5 ounces) low-sodium chopped tomatoes
- low-fat plain yogurt (optional, 1 teaspoon per serving)
Directions
- Wash hands with soap and water.
- Sauté onion and garlic with olive oil.
- Combine sauté mix with the rest of the ingredients in a crock pot.
- Cook on low for 8 hours or high for 4 hours.
- Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional).
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 224.57 |
| Total Fat | 4.34 g |
| Saturated Fat | 0.66 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 35.66 g |
| Dietary Fiber | 13.24 g |
| Total Sugars | 6.36 g |
| Added Sugars included | 0 g |
| Protein | 13.71 g |
| Calcium | 87 mg |
| Potassium | 805 mg |
| Sodium | 152.59 mg |
| Copper | 0 mg |
| Iron | 5 mg |
| Magnesium | 69 mg |
| Phosphorus | 277 mg |
| Selenium | 5 mg |
| Zinc | 2 mg |
| Vitamin A | 167 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 17 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 62 mcg |
| Folate | 252 mcg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 54 mg |
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Source
Recipe by: Del Norte (California) Department of Health and Human Services — and University of Kentucky Expanded Food and Nutrition Education Program (EFNEP)
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/crock-pot-vegetable-lentil-stew. Federal works are public domain in the United States.