Green Leaf and Brown Lentil Stew
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
194
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 194 cal. | (9 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 61.1 μg | (102 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 801 mg | (20 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 1 onion (finely chopped)
- 4 cloves garlic cloves (crushed)
- 2 potatoes (diced)
- ½ tsp ground cilantro
- freshly ground Black pepper (to taste)
- 1 tsp paprika
- 1 ½ cups Brown Lentils
- 4 cups vegetable stock
- 14 ozs canned Tomatoes
- 2 ozs Spinach (shredded)
- salt
Preparation
Kitchen utensils
1 Skillet, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Whisk, 1 Slotted spatula, 1 Bowl, 1 Large knife
Preparation steps
1.
Heat the oil in a large pan and cook the onions, garlic and potatoes over a low heat for 5-7 minutes, until softened. Stir in the ground coriander, black pepper and paprika and cook for a further 1 minute.
2.
Add the lentils, stock and tomatoes, reduce the heat, and simmer uncovered for 30-40 minutes, until the lentils are tender.
3.
Add the spinach and simmer for 2 minutes. Season to taste with salt.
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