Lentil and Vegetable Stew Recipe

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Ingredients:

Serving

1 tbsp oil
1 onion, peeled and chopped
1 garlic clove
1 potato, large peeled and diced
2 carrots , scaped and diced
2 celery ribs, washed and diced. i peeled the outside strings off
225 g red lentils, washed
400 g canned tomatoes
10 ml tomato puree
1 bay leaf
1/2 tsp oregano, dried
600 ml vegetable stock

Directions:

Heat oil and fry onions and garlic until softened but not browned.
Add the potatoes, carrots, celery and lentils. Stir to coat the vegetables with oil.
Add tomatoes, tomato puree, herbs and vegetable stock.
Bring to boil, cover and simmer for 40 - 45 minutes, or until the lentils and vegetables are very tender. You might need to add some water at this stage if the stew seems to be too thick.
Remove bay leaf.
Mash the lentils and vegetables.
Ready to serve.
Freeze in portions what is not going to be used within 2 -3 days.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1710.85 Kcal (7163 kJ)
Calories from fat	71.6 Kcal
		% Daily Value*
Total Fat	7.96g	12%
Sodium	47546.58mg	1981%
Potassium	2352.84mg	50%
Total Carbs	322.93g	108%
Sugars	19.66g	79%
Dietary Fiber	45.29g	181%
Protein	36.57g	73%
Vitamin C	34.3mg	57%
Vitamin A	1.3mg	42%
Iron	11.8mg	66%
Calcium	217.2mg	22%

Amount Per 100 g
Calories	196.4 Kcal (822 kJ)
Calories from fat	8.22 Kcal
		% Daily Value*
Total Fat	0.91g	12%
Sodium	5458.07mg	1981%
Potassium	270.09mg	50%
Total Carbs	37.07g	108%
Sugars	2.26g	79%
Dietary Fiber	5.2g	181%
Protein	4.2g	73%
Vitamin C	3.9mg	57%
Vitamin A	0.1mg	42%
Iron	1.4mg	66%
Calcium	24.9mg	22%

* 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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