Spicy lentil & vegetable stew

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 191.6
  • Total Fat: 4.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 719.8 mg
  • Total Carbs: 31.8 g
  • Dietary Fiber: 5.6 g
  • Protein: 8.3 g

View full nutritional breakdown of Spicy lentil & vegetable stew calories by ingredient
Submitted by:

Introduction

Tasty and satisfying with not too many calories. OK on its own or with a green salad Tasty and satisfying with not too many calories. OK on its own or with a green salad
Number of Servings: 4

Ingredients

    Can of Green lentils in brine, drained weight 260gms
    Small butternut squash peeled & cubed -1 cup
    1 large potato in medium cubes
    Onion, chopped - 1 cup
    Red sweet pepper - deseeded & chopped 0.5 cup
    Green Bell pepper -deseeded & chopped
    0.5 cup
    Garlic 3 cloves finely chopped or crushed
    Chili powder - 1 teaspoon (more if you like)
    turmeric, ground - 1 tablespoon
    Cumin seed - 1 teasp lightly crushed
    Coriander seed -1 teasp lightly crushed
    Freshly ground black pepper - 1 teasp
    salt- 1 teasp or to taste
    boiling water - about 2 cups or to cover
    1 tablespoon Crisco vegetable oil

Directions

Drain the brine from the canned lentils & put lentils to one side.
Peel & chop the onion
Deseed & remove membrane from the red & green peppers then chop into small pieces (about thumbnail size)
Peel & cube butternut squash and potato

Put the oil in your pan & heat over a medium heat. Add the potato and squash, let them cook for a few minutes , moving them round then add the onions & peppers
Add the crushed garlic, the turmeric, the chili powder, salt, pepper, cumin seed and coriander seed. Stir round & cook for 1 or 2 minutes.
Add the drained lentils
Add boiling water to cover the contents of the pan.
Cook over medium heat , stirring occasionally until squash & potato have softened. The water will reduce so make sure the contents don't stick. You may have to add a little more water Taste & add a little more seasoning if required.
Let the liquid reduce to a thickness you are happy with - it should be a little soupy, not solid.
4 generous helpings at under 200 cals each


Number of Servings: 4

Recipe submitted by SparkPeople user SIGGI9.

TAGS:  Fish |

Rate This Recipe