Plant-based Protein

Lentil Stew with Quince

and Root Vegetables
5
Average: 5 (2 votes)
(2 votes)
Lentil Stew with Quince
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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
580
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)
Calorie580 kcal(28 %)
Protein18.92 g(19 %)
Fat26.71 g(23 %)
Carbohydrates69.49 g(46 %)
Sugar added0 g(0 %)
Roughage15.79 g(53 %)
Vitamin A1,235.91 mg(154,489 %)
Vitamin D0.23 μg(1 %)
Vitamin E1.71 mg(14 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.13 mg(12 %)
Niacin1.1 mg(9 %)
Vitamin B₆0.19 mg(14 %)
Folate31.87 μg(11 %)
Pantothenic acid0.62 mg(10 %)
Biotin0.63 μg(1 %)
Vitamin B₁₂0.08 μg(3 %)
Vitamin C29.39 mg(31 %)
Potassium538.87 mg(13 %)
Calcium117.44 mg(12 %)
Magnesium33.79 mg(11 %)
Iron5.27 mg(35 %)
Iodine6.09 μg(3 %)
Zinc0.57 mg(7 %)
Saturated fatty acids14.45 g
Cholesterol72.23 mg

Ingredients

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

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.