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.
- Yield
- 10 servings
- Serving size
- 1 cup
- Rating
- 3.69 of 5 (80 ratings)
Food groups
- Vegetables: 1 1/4 cups
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
- Wash hands with soap and water.
- Heat the oil in a large pot over medium heat.
- Add chopped onion.
- Cook for 3 minutes, or until tender.
- Stir in garlic powder, carrots, lentils, tomatoes, water, and chili powder.
- Simmer, uncovered, for about 20 minutes or until lentils are tender.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 116.68 |
| Total Fat | 1.71 g |
| Saturated Fat | 0.22 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 20.56 g |
| Dietary Fiber | 8.49 g |
| Total Sugars | 6.59 g |
| Added Sugars included | 0 g |
| Protein | 6.58 g |
| Calcium | 72 mg |
| Potassium | 560 mg |
| Sodium | 53.24 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 40 mg |
| Phosphorus | 140 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 391 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 18 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 12 mcg |
| Folate | 111 mcg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 32 mg |
Recipes you may also like
- Broiled Tomatoes and Cheese
- Apple-Stuffed Squash
- Italian Bean Soup
- Sanchico Tuna Salad
- Cabbage Roll Casserole
- Simmered Beans
- Chickpea Dip
- Tofu, Tomato, and Spinach Soup
Source
Recipe by: 2009 Recipe Calendar — University of Maryland Extension — Food Supplement Nutrition Education Program
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/lentil-stew. Federal works are public domain in the United States.