Lentil Stew with Quince
Lentils score with protein for healthy muscles and B vitamins for a powerful brain.
This lentil stew can also be prepared vegan. Simply replace the cream with a vegetable alternative like soy cream and the butter with rapeseed oil. If quinces are not in season, you can also use apples, apricots or peaches.
(Percentage of daily recommendation)
|Calorie||580 kcal||(28 %)|
|Protein||18.92 g||(19 %)|
|Fat||26.71 g||(23 %)|
|Carbohydrates||69.49 g||(46 %)|
|Sugar added||0 g||(0 %)|
|Roughage||15.79 g||(53 %)|
|Vitamin A||1,235.91 mg||(154,489 %)|
|Vitamin D||0.23 μg||(1 %)|
|Vitamin E||1.71 mg||(14 %)|
|Vitamin B₁||0.09 mg||(9 %)|
|Vitamin B₂||0.13 mg||(12 %)|
|Niacin||1.1 mg||(9 %)|
|Vitamin B₆||0.19 mg||(14 %)|
|Folate||31.87 μg||(11 %)|
|Pantothenic acid||0.62 mg||(10 %)|
|Biotin||0.63 μg||(1 %)|
|Vitamin B₁₂||0.08 μg||(3 %)|
|Vitamin C||29.39 mg||(31 %)|
|Potassium||538.87 mg||(13 %)|
|Calcium||117.44 mg||(12 %)|
|Magnesium||33.79 mg||(11 %)|
|Iron||5.27 mg||(35 %)|
|Iodine||6.09 μg||(3 %)|
|Zinc||0.57 mg||(7 %)|
|Saturated fatty acids||14.45 g|
Rinse lentils and boil in a pot of water (without salt) for about 25 minutes. Then drain and rinse with cold water.
Wipe quince with a piece of cloth, trim, peel, core and cut into thin columns. Drizzle with lemon juice. Peel carrots, parsnip and celery and cut into 1/2 inch cubes. Heat oil in a saucepan, add prepared vegetables and sauté while stirring for 2-3 minutes. Add vegetable broth and cream. Simmer for approximately 10 minutes until vegetables are cooked.
Meanwhile, heat butter in a pan, add quince, cover and cook over a low temperature closed for about 15 minutes.
Add lentils to the saucepan, cook for about 5 minutes and season with the vinegar, salt and pepper. Transfer lentil stew to plates. Serve covered with quince slices on top.