Lentil-Spinach Stew Recipe

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Ingredients:

Serving

1 cup dry lentils
1 medium onion, chopped (1/2 cup)
2 garlic cloves, minced
1 tbsp cooking oil
4 cups water
1 (7 1/2 oz) can tomatoes, cut up
4 tsp instant vegetable bouillon granules
1 tbsp worcestershire sauce
1/2 tsp salt
1/2 tsp dried thyme, crushed
1/4 tsp fennel seed, crushed
1/4 tsp pepper
1 bay leaf
2 medium carrots, chopped (1 cup)
1 (10 oz) package frozen chopped spinach
1 tbsp balsamic vinegar

Directions:

Rinse lentils; set aside.
In a large saucepan or Dutch oven cook onion and garlic in hot oil till tender but not brown.
Stir in lentils, water, tomatoes, bouillon granules, Worcestershire sauce, salt, thyme, fennel seed, pepper, and bay leaf.
Bring to a boil; reduce heat, cover and simmer for 20 minutes.
Add carrots and frozen spinach.
Bring to a boil, breaking up spinach with a fork; reduce heat.
Cover and simmer about 15 minutes more or till lentils are tender.
Stir in vinegar, and discard bay leaf.
To serve, ladle stew into individual bowls.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	234 Kcal (980 kJ)
Calories from fat	36.01 Kcal
		% Daily Value*
Total Fat	4g	6%
Sodium	434.11mg	18%
Potassium	677.45mg	14%
Total Carbs	36.51g	12%
Sugars	4.61g	18%
Dietary Fiber	16.65g	67%
Protein	13.53g	27%
Vitamin C	7.7mg	13%
Vitamin A	0.4mg	13%
Iron	4.5mg	25%
Calcium	88.4mg	9%

Amount Per 100 g
Calories	63.43 Kcal (266 kJ)
Calories from fat	9.76 Kcal
		% Daily Value*
Total Fat	1.08g	6%
Sodium	117.67mg	18%
Potassium	183.62mg	14%
Total Carbs	9.9g	12%
Sugars	1.25g	18%
Dietary Fiber	4.51g	67%
Protein	3.67g	27%
Vitamin C	2.1mg	13%
Vitamin A	0.1mg	13%
Iron	1.2mg	25%
Calcium	24mg	9%

* 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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