Vegetable-Lentil Stew Recipe

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Ingredients:

Serving

2 cups dry lentils
3/4 cup uncooked brown rice
1 (28 oz) can tomatoes, undrained and chopped
1 (48 oz) can tomato juice
4 cups water
4 -5 cloves garlic, minced
1 large onion, chopped
3 celery ribs, sliced
4 carrots, sliced
1 bay leaf
2 tsp dried basil
2 tsp dried oregano
2 tsp dried thyme
1 tsp pepper
3 tbsp chopped fresh parsley
1 zucchini, chopped
2 medium potatoes, peeled and chopped
2 tbsp lemon juice
1 tsp dry mustard
salt

Directions:

In a large Dutch oven, mix together the first 15 ingredients.
Bring to a boil; reduce heat to low and simmer until rice and lentils are tender, about 1 hour.
Add more water or tomato juice if necessary.
Stir in the remaining ingredients.
Cover and continue cooking until vegetables are tender, usually 1 hour.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	283.36 Kcal (1186 kJ)
Calories from fat	9.23 Kcal
		% Daily Value*
Total Fat	1.03g	2%
Sodium	74.49mg	3%
Potassium	854.09mg	18%
Total Carbs	53.89g	18%
Sugars	5.58g	22%
Dietary Fiber	18.85g	75%
Protein	15.3g	31%
Vitamin C	12.1mg	20%
Vitamin A	0.6mg	21%
Iron	5.2mg	29%
Calcium	94.8mg	9%

Amount Per 100 g
Calories	93.19 Kcal (390 kJ)
Calories from fat	3.03 Kcal
		% Daily Value*
Total Fat	0.34g	2%
Sodium	24.5mg	3%
Potassium	280.9mg	18%
Total Carbs	17.73g	18%
Sugars	1.84g	22%
Dietary Fiber	6.2g	75%
Protein	5.03g	31%
Vitamin C	4mg	20%
Vitamin A	0.2mg	21%
Iron	1.7mg	29%
Calcium	31.2mg	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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Recipe Tags

Weightwatchers Points

5

Points
6

PointsPlus

Good Points

fat free,
saturated fat free,
very low sodium,
cholesterol free,
high fiber

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