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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 293.6
  • Total Fat: 16.7 g
  • Cholesterol: 1.4 mg
  • Sodium: 413.0 mg
  • Total Carbs: 31.7 g
  • Dietary Fiber: 7.4 g
  • Protein: 8.5 g

View full nutritional breakdown of Yummified Lentil Stew calories by ingredient
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Yummified Lentil Stew

Submitted by: GYPSYGOTH

Introduction

Rich, decadent and flavorful stew- an economical and healthy option (just watch those portions!) Rich, decadent and flavorful stew- an economical and healthy option (just watch those portions!)
Number of Servings: 8

Ingredients

    * Lentils, 2 cup (dried)
    * *Muir Glen fire roasted crushed tomatoes (1/4 c) 6 servings per can, 6 serving (i.e., large can)
    * *Coconut Milk, 1.75 cup (i.e. medium/regular can)
    * Coconut Oil, 1 tbsp
    * Olive Oil, 2 tbsp
    * *Potato, raw, 3 small (1-3/4" to 2-1/2" dia.)
    * Summer squash, 1.5 cup slices
    * Celery, raw, 1 cup, diced
    * Onions, raw, 1 medium (2-1/2" dia)
    * Garlic, 3 cloves
    * Green Peppers (bell peppers), 1.25 cup, chopped
    * Water, tap, 3 cup (8 fl oz)
    * *Bouillon Cubes, Vegetable, 1 serving
    * Butter, unsalted, 1 pat (1" sq, 1/3" high)
    *Cumin seed, 1 tbsp
    Hot Pepper Sauce, 4 tsp

    salt & pepper to taste

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Directions

Dice potatoes and begin frying in 3 T oil, olive and coconut), in a large saucepan or enameled cast-iron (I use a Le Creuset). Stir OFTEN to prevent sticking. Add lentils after 5 min and toast lightly. Add 1 c. water and bouillon cube. Simmer, stirring occasionally. Meanwhile, dice veggies, and sautee onions in the pat of butter in a skillet, then add garlic, peppers, celery and summer squash to onions and sautee until lightly browned. Add to potato/lentil mixture in larger saucepan. Stir well.
Add 1 can crushed tomatoes, cumin, hot sauce, and coconut milk. Continue simmering, covered, stirring occasionally, and adding remaining water as needed, until lentils are tender, about 20 more minutes. Salt and pepper to taste (not included in nutritionals). Makes 8 ~1 cup servings. Use more potatoes than listed to make this a stand-alone dish, or serve over rice or quinoa for a more complete meal.

Enjoy! But it's hard to stop at one serving.

Romano or Parmesan is a nice kick on top (also not included in nutritionals).

Number of Servings: 8

Recipe submitted by SparkPeople user WICKEDTHRIFTY.






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