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 | 394 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23 g | (77 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 104.2 μg | (174 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,398 mg | (35 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 20 g |
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.
