Lentil and Mixed Bean Stew

Lentil and Mixed Bean Stew
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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 202.8
  • Total Fat: 1.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 549.9 mg
  • Total Carbs: 35.4 g
  • Dietary Fiber: 12.4 g
  • Protein: 14.8 g

View full nutritional breakdown of Lentil and Mixed Bean Stew calories by ingredient
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Introduction

This hearty stew packs a protein and fiber punch that's almost fat-free and low enough in calories to be eaten for any meal or snack! This hearty stew packs a protein and fiber punch that's almost fat-free and low enough in calories to be eaten for any meal or snack!
Number of Servings: 15

Ingredients

    500 grams whole green lentils, dry
    1 can chick peas, no added salt
    1 can red kidney beans, no added salt
    1 can black beans, no added salt
    1 can cannellini beans, no added salt
    1 large white onion, finely diced
    5 cloves garlic, minced
    1 tsp ground nutmeg
    1/2 Tbsp chili powder
    1/2 Tbsp garlic powder
    3 tsp Kosher salt
    1 tsp black pepper
    64 fl oz water

Tips

*Prep Time only includes active preparation and not pre-soaking time.

*Cooking Time will vary based on size of pot, whether using electric or gas stove, and preferred consistency.


Directions

1. Approximately 1 hour before cooking, soak the lentils in a bowl of water. (Note: They will absorb most of the water, but they should be drained prior to cooking.)

2. In a large pot, saute onions and garlic until tender. Add lentils and continue sauteing for 10-15 minutes until lentils become a light honey brown color.

3. Add beans and stir gently to combine.

4. Add spices and salt/pepper to taste. (Note: Chili powder is not added as a heat source in this recipe; it only enhances the flavor palate.)

5. Cover mixture with approximately 50 oz (2 L) of water. Cove pot and continue to cook, stirring occasionally to redistribute ingredients and ensure even cooking. (Note: As lentils cook, more water will need to be added to prevent drying out. Lentils are done when they are al dente; they should not be cooked until mushy or disintegrated, such as with some lentil soups.)



Serving Size: Makes 15 1-cup servings

Number of Servings: 15

Recipe submitted by SparkPeople user STEPHANIESIAM.

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