Hearty Low Calorie Lentil Stew
|Dried lentils||1 Cup (16 tbs), rinsed and sorted|
|Low sodium beef broth/Water||4 Cup (64 tbs)|
|Yellow onion||1 Medium, chopped|
|Garlic||2 Clove (10 gm), minced|
|Celery stalks||2 Large, diced|
|Carrots||4 Medium, peeled and cut into 1 inch lengths|
|Low sodium tomatoes||2 Can (20 oz), chopped (With Their Juice)|
|Dried rosemary||1 Teaspoon, crumbled|
|Black pepper||1⁄4 Teaspoon|
|White onions||8 Small, peeled|
|Unsalted margarine||2 Tablespoon|
|Mushrooms||1⁄4 Pound, halved (Small Ones)|
|All purpose potatoes||4 Medium, peeled and cut into 1 inch cubes|
In a 6 quart Dutch oven over moderate heat, bring the lentils, beef broth, yellow onion, garlic, celery, half the carrots, and the tomatoes, rosemary, and pepper to a simmer.
Adjust the heat so that the mixture bubbles slowly, cover, and cook for 35 minutes.
Meanwhile, in a heavy 12 inch heavy skillet over moderately high heat, cook the remaining carrots and the white onions, uncovered, in the margarine for 5 to 8 minutes or until lightly browned.
Add the mushrooms and cook, stirring, for 2 to 3 minutes.
Add the potatoes and the skillet vegetables to the Dutch oven, cover, and simmer 20 to 25 minutes longer or until the lentils and potatoes are tender.
Serving size: Complete recipe
Calories 2282 Calories from Fat 263
% Daily Value*
Total Fat 30 g46%
Saturated Fat 6 g30.1%
Trans Fat 0 g
Cholesterol 13 mg4.3%
Sodium 1538.4 mg64.1%
Total Carbohydrates 436 g145.4%
Dietary Fiber 112.4 g449.8%
Sugars 103.6 g
Protein 102 g204.9%
Vitamin A 908.8% Vitamin C 559.8%
Calcium 86.7% Iron 142.9%
*Based on a 2000 Calorie diet