Plant-based Protein

Lentil Stew with Quince

and Root Vegetables
5
Average: 5 (2 votes)
(2 votes)
Lentil Stew with Quince
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
394
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 each contains
(Percentage of daily recommendation)
Calorie394 cal.(19 %)
Protein15 g(15 %)
Fat17 g(15 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage23 g(77 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.2 μg(1 %)
Vitamin E3 mg(25 %)
Vitamin K104.2 μg(174 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.6 mg(43 %)
Folate175 μg(58 %)
Pantothenic acid1.6 mg(27 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium1,398 mg(35 %)
Calcium129 mg(13 %)
Magnesium105 mg(35 %)
Iron5.7 mg(38 %)
Iodine9 μg(5 %)
Zinc2.7 mg(34 %)
Saturated fatty acids8.6 g
Uric acid154 mg
Cholesterol34 mg
Complete sugar20 g

Ingredients

for
4
Ingredients
7 ozs Beluga lentil
3 Quince
2 Tbsps lemon juice
3 carrots
1 Parsnip
10 ozs Celery root
1 Tbsp Canola oil
34 ozs Vegetable broth
5 ozs Whipped cream
3 Tbsps clarified butter
2 Tbsps balsamic vinegar
salt
freshly ground peppers
How healthy are the main ingredients?
Whipped creamcarrotParsnipsalt

Preparation steps

1.

Rinse lentils and boil in a pot of water (without salt) for about 25 minutes. Then drain and rinse with cold water.

2.

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.

3.

Meanwhile, heat butter in a pan, add quince, cover and cook over a low temperature closed for about 15 minutes.

4.

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.