Hearty Lentil Stew
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
552
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 552 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.5 g | (62 %) |
more nutritional values
| Vitamin A | 2.5 mg | (313 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 81.3 μg | (136 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,784 mg | (45 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 12.7 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ cup smoked, fatty Bacon (finely diced)
- 1 large onion (peeled and finely chopped)
- 2 cloves garlic cloves (peeled and finely chopped)
- 2 Tbsps olive oil
- 1 ½ cups small, green Lentils (Puy lentils)
- 4 cups vegetable stock
- 2 bay leaves
- 4 cups Hokkaido pumpkin
- 2 ¼ cups carrots (peeled and sliced)
- 2 Oranges
- 3 scallions (trimmed, washed and cut into thin rings)
- salt
- cayenne pepper
Preparation
Kitchen utensils
1 kleiner Oven-proof pot, 1 Bowl, 1 Roasting pan, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Aluminum foil, 1 Slotted spatula, 1 Lid, 1 Oven rack, 1 Citrus juicer, 1 Food processor, 1 Kitchen towel
Preparation steps
1.
Heat the oil in a pan and briefly sweat the bacon, onion and garlic. Then add the lentils, vegetable stock and bay leaves, bring to the boil and cook over a low heat with a lid on the pan for about 25 minutes.
2.
Meanwhile wash and halve the pumpkin, remove the seeds and cut the flesh into 2-3 cm dice without peeling it. Peel the oranges with a sharp knife, removing all the white pith and membrane, and cut out the segments, avoiding the membrane. Work over a bowl to catch the juice.
3.
Add the diced pumpkin and carrot slices to the lentils 5-8 minutes before the end of cooking time. Continue cooking with the lid on the pan. Finally add the orange segments and their juice, heat through and season to taste with salt and cayenne pepper. Serve garnished with spring onions.
