Lentils and Pea Stew with Fried Onions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 738 cal. | (35 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 27.2 g | (91 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 202.7 μg | (338 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 313 μg | (104 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,768 mg | (44 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 12.1 mg | (81 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 15.7 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 500 grams brown Lentils
- 1 l Beef broth
- 1 bunch Soup vegetables (carrot, leek, parsnip)
- 1 bay leaf
- 100 grams smoked Pancetta (such as Speck Alto Adige)
- 1 onion
- 40 grams butter
- 10 grams Pastry flour
- 250 milliliters Red wine
- 2 Tbsps Red wine vinegar
- 100 grams Peas (frozen)
- salt
- freshly ground peppers
Preparation steps
Place the lentils in a colander and rinse under cold water, pour into a bowl and cover with water. Let soak 8 hours or overnight.
Drain the lentils in a colander, transfer to a pot with the broth and bring to a boil.
Cut the pancetta into small cubes. Cut the leeks into small pieces and wash well. Peel the carrot and parsnip and cut into small pieces. Add the leeks, carrot and parsnip to the lentils along with the bay leaf and bacon and bring to a boil. Reduce to a simmer and cook over low heat until the lentils are tender, about 45 minutes. Peel the onion and chop finely. In a saucepan, heat the butter add the onion and sauté over low heat. Sprinkle with the flour and saute, stirring frequently until golden brown. Gradually stir in the wine and the vinegar. Stir the onion into the pan with the lentils and add the peas. Simmer gently for about 10 minutes over medium heat, adding water if necessary. Season with salt and pepper.
For the onions: Meanwhile, peel the large onions and cut into wedges. Heat the butter in a skillet and cook the onions until golden brown. Serve the lentil stew with the fried onions. Serve with fresh white bread.
