Lentil Stew with Quince
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.
(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 | |||
| Cholesterol | 72.23 mg |
Ingredients
- 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
Preparation steps
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.
