Directions:
- Soak lentils in a bowl of cold water for at least 30 minutes.
- Drain water and cook lentils for 20 minutes in boiling water.
- Drain lentils and put aside.
- Place fennel on a baking tray and spray with cooking spray and bake in a moderate oven 180 degrees for 20 minutes or until softly roasted.
- Sauté onions in the oil until transparent.
- Add the potatoes, tomato paste and herbs and Sauté for 3 minutes.
- Add the tomatoes, lentils and stock and cook a further 10 minutes.
- Transfer to a casserole dish and place the roasted fennel just under the surface.
- Bake in a moderate oven 180 degrees for 30 minutes.
- Serve with crusty bread or brown rice for a hearty meal of as a side to a piece of steak or chicken.
- Note: Cooking time can be reduced by using canned lentils.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 491.46 Kcal (2058 kJ) | ||
| Calories from fat | 36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4g | 6% | |
|---|---|---|---|
| Sodium | 9393.17mg | 391% | |
| Potassium | 1300.31mg | 28% | |
| Total Carbs | 88.68g | 30% | |
| Sugars | 2.99g | 12% | |
| Dietary Fiber | 21.68g | 87% | |
| Protein | 15.29g | 31% | |
| Vitamin C | 26.6mg | 44% | |
| Iron | 5.9mg | 33% | |
| Calcium | 124.2mg | 12% | |
| Amount Per 100 g | |||
| Calories | 147.32 Kcal (617 kJ) | ||
| Calories from fat | 10.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.2g | 6% | |
|---|---|---|---|
| Sodium | 2815.7mg | 391% | |
| Potassium | 389.78mg | 28% | |
| Total Carbs | 26.58g | 30% | |
| Sugars | 0.9g | 12% | |
| Dietary Fiber | 6.5g | 87% | |
| Protein | 4.58g | 31% | |
| Vitamin C | 8mg | 44% | |
| Iron | 1.8mg | 33% | |
| Calcium | 37.2mg | 12% | |
* 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.
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