Lentil and Wild Rice Stew
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 11 h. 15 min.
Ready in
Calories:
418
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 418 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.1 g | (57 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 139.2 μg | (232 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 262 μg | (87 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,264 mg | (32 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Soak lentils, beans and peas overnight in cold water.
2.
Peel carrots and cut into coarse pieces. Trim beans and cut in half if necessary. Trim celery and leek, rinse, shake dry and cut into rings. Peel the shallots and the garlic. Cut shallots into quarters and finely chop the garlic.
3.
Cook wild rice in boiling salted water (ratio 1: 2) for 20-25 minutes over medium heat.
4.
Meanwhile, in a saucepan, heat the butter and fry the vegetables for 3-4 minutes. Add drained legumes, pour in broth, season with salt and pepper and simmer over medium heat for 35-40 minutes. Mix cooked beans with rice and serve.
