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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 175.2
  • Total Fat: 3.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 429.2 mg
  • Total Carbs: 38.0 g
  • Dietary Fiber: 15.6 g
  • Protein: 12.9 g

View full nutritional breakdown of HEARTY LENTIL STEW calories by ingredient
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HEARTY LENTIL STEW

Submitted by: DANDELIONWINE_O

Introduction

A very satisfying Vegetable main dish meal. A very satisfying Vegetable main dish meal.
Number of Servings: 10

Ingredients

    •1 onion, chopped
    •2 Tbs. olive oil
    •3 carrots, slices
    •3 stalks celery, chopped
    •3 large cloves garlic, minced
    •1 Tbs. dried oregano
    •1 bay leaf
    •1 Tbs. dried basil
    •1 Tbs. dried parsley
    •2 Tbs. ground cumin
    •1 (28 oz ounce) can whole italian tomatoes (794g)
    •16 oz. dry lentils (454g)
    •8 cups vegetable stock or water
    •1 tighly packed cup spinach leaves, well rinsed and torn into pieces.
    •salt to taste

Directions

1. Prepare the vegetables, cut the canned tomatoes in halves reserving liquid to add to the stew.
2. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, cumin, oregano, and basil; cook for 2 minutes.
3. Stir in lentils, and add vegetable stock or water, tomatoes and tomatoe jiuices. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.
Season with salt to taste.

*Optional:
Add additional 1/4 tsp. cumin powder to each serving bowl and stir.
Serve with a dollop of sour cream.

Number of Servings: 10

Recipe submitted by SparkPeople user DANDELIONWINE_O.






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