Hearty, Healthful Lentil Stew
"This recipe is a variation of my mother's lentil dish from her native Italy." -Lucille Rothen, Morristown, NJ
Yield: 6 servings (serving size: 1 1/3 cups)
Ingredients
- 1 tablespoon olive oil
- 1 1/4 cups chopped onion
- 1 cup chopped celery
- 3/4 cup chopped carrot
- 1 garlic clove, sliced
- 4 cups fat-free, less-sodium chicken broth
- 1 cup water
- 1 (28-ounce) can crushed tomatoes, undrained
- 1 cup dried lentils
- 3/4 cup instant brown rice
- 1/2 teaspoon crushed red pepper
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Preparation
Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 8 minutes or until tender. Add broth, water, and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt, and black pepper.
Nutritional Information
- Calories:
- 292 (11% from fat)
- Fat:
- 3.6g (sat 0.4g,mono 1.8g,poly 0.6g)
- Protein:
- 15.5g
- Carbohydrate:
- 52.3g
- Fiber:
- 14.7g
- Cholesterol:
- 0.0mg
- Iron:
- 5.2mg
- Sodium:
- 605mg
- Calcium:
- 95mg





