Herbed Lentil Vegetable Stew
|Dry lentils||1 1⁄2 Cup (24 tbs)|
|Water||4 Cup (64 tbs)|
|Canned tomatoes||16 Ounce, cut up (1 Can)|
|Onion||1 Medium, chopped to make 1/2 cup|
|Green pepper||1 Small, chopped to make 1/2 cup|
|Stalk celery||1 , chopped to make 1/2 cup|
|Worcestershire sauce||1 Tablespoon|
|Dried thyme||1 1⁄2 Teaspoon, crushed|
|Dried oregano||1 Teaspoon, crushed|
|Bottled hot pepper sauce||3 Drop|
|Carrots||2 Medium, chopped to make 1 cup|
|Water||2⁄3 Cup (10.67 tbs)|
|Bulgur wheat||1⁄3 Cup (5.33 tbs)|
|Shredded cheddar cheese||6 Ounce (1 1/2 Cups)|
|Shelled sunflower seeds||6 Tablespoon|
In a saucepan combine lentils, the 4 cups water, undrained tomatoes, the onion, green pepper, celery, Worcestershire sauce, 2 teaspoons salt, thyme, oregano, and hot pepper sauce.
Bring mixture to boiling; reduce heat.
Cover and simmer for 30 minutes, stirring occasionally.
Stir carrots into the lentil mixture.
Bring to boiling, stirring constantly.
Reduce heat and simmer, covered, about 30 minutes more, stirring occasionally.
Using the back of a spoon, slightly mash the lentils.
Meanwhile, combine remaining water with bulgur and dash salt.
Bring to boiling; reduce heat and cover.
Simmer for 15 minutes.
To serve, mound some of the bulgur on each portion of lentil stew.
Sprinkle each serving with 1/4 cup of the cheese and 1 tablespoon of the sunflower seed.
Calories 447 Calories from Fat 152
% Daily Value*
Total Fat 16 g25.3%
Saturated Fat 6.7 g33.6%
Trans Fat 0 g
Cholesterol 30.4 mg10.1%
Sodium 1003.4 mg41.8%
Total Carbohydrates 51 g17.1%
Dietary Fiber 20.8 g83.2%
Sugars 4.6 g
Protein 25 g50.4%
Vitamin A 90.7% Vitamin C 40.7%
Calcium 33.4% Iron 45.8%
*Based on a 2000 Calorie diet