Lentil and Tomato Stew
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
379
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 21.8 g | (73 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 167 μg | (278 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 257 μg | (86 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,508 mg | (38 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 9.3 mg | (62 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 400 grams brown Lentils
- 1 ½ liters Beef broth
- 1 bay leaf
- 1 tsp dried thyme
- 1 onion
- 3 Tomatoes
- 1 Tbsp butter
- 2 tsps grated Lemon peel
- 1 Tbsp Tomato paste
- 3 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- sugar
Preparation steps
1.
Trim soup vegetables and rinse. Peel the carrots and celery. Dice all into small cubes. Rinse the lentils in a colander in cold water. Bring to a boil in the broth and simmer for 20 minutes. Add soup vegetables, bay leaves and thyme and simmer for another 20 minutes. Peel the onion and chop.
2.
Blanch tomatoes for a few seconds in boiling water, rinse in cold water, peel, quarter, core and cut into small pieces. Cook the onion in butter until translucent and add to the lentils with the lemon zest, tomatoes and tomato paste. Bring to a boil. Season with balsamic vinegar, salt, pepper and 1 pinch of sugar. Ladle the stew into warmed bowls and serve.
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