Hearty, Healthful Lentil Stew Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 1/4 cups chopped onions
1 cup chopped celery
3/4 cup chopped carrot
2 garlic cloves, minced
4 cups fat-free chicken broth
1 cup water
1 (28 oz) can crushed tomatoes, undrained
1 cup dried lentils
3/4 cup instant brown rice
1/2 tsp crushed red pepper flakes
1/4 tsp salt
1/4 tsp black pepper

Directions:

Let the oil get heated in a small Dutch oven over medium-high heat.
Add in onion, celery, carrot, and garlic; stir/saute for 8 minutes or until tender.
Add in 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 (adjust amounts to taste).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	262.07 Kcal (1097 kJ)
Calories from fat	43.52 Kcal
		% Daily Value*
Total Fat	4.84g	7%
Sodium	308.85mg	13%
Potassium	523.36mg	11%
Total Carbs	43.07g	14%
Sugars	3.47g	14%
Dietary Fiber	12.49g	50%
Protein	12.06g	24%
Vitamin C	6.4mg	11%
Vitamin A	0.2mg	5%
Iron	3mg	17%
Calcium	78.1mg	8%

Amount Per 100 g
Calories	80.93 Kcal (339 kJ)
Calories from fat	13.44 Kcal
		% Daily Value*
Total Fat	1.49g	7%
Sodium	95.38mg	13%
Potassium	161.62mg	11%
Total Carbs	13.3g	14%
Sugars	1.07g	14%
Dietary Fiber	3.86g	50%
Protein	3.72g	24%
Vitamin C	2mg	11%
Iron	0.9mg	17%
Calcium	24.1mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.8

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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