Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Lentil and Tomato Stew
30 min., ready in 1 hr 15 min.
Time:
379
calories
Calories:
Health Score:
82 / 100
Ingredientsfor
- 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
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.
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 %) |