Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Lentil and Wild Rice Stew
30 min., ready in 11 h. 15 min.
Time:
418
calories
Calories:
Health Score:
96 / 100
Ingredientsfor
Preparation
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.
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 %) |