Vegan Winter Lentil Stew
Vegan Winter Lentil Stew - Spicy treat that warms from the inside on cold days
Healthy, because
Even smarter
Nutritional values
Potatoes and lentils complement each other perfectly, because the combination results in a very good protein quality. In addition, the vitamin C of the potatoes supports the absorption of the vegetable iron from the lentils.
This stew is also perfect as a leftover meal: If you have leftover cooked potatoes from the day before, you can simply cut them into pieces and add them to the stew just before the end of the cooking time.
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 103 μg | (172 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,190 mg | (30 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 7 ozs mountain lentils
- 1 onion
- 3 garlic cloves
- 18 ozs waxy potatoes
- 10 ozs carrots
- 1 ½ ozs parsley (1 bunch)
- 2 Tbsps olive oil
- Iodized salt (With fluoride)
- ½ tsp sweet ground paprika
- Chili powder
- 26 ozs Vegetable broth
- 1 Tbsp apple cider vinegar
- 1 ½ ozs Arugula (1 bunch)
- 2 sprigs thyme
- peppers
- ½ tsp Dijon mustard
Preparation steps
Cook lentils in twice the amount of boiling water for 15-20 minutes over medium heat.
Meanwhile, peel and finely chop onion and garlic. Peel potatoes and carrots, cut potatoes into approx. 1-inch pieces, carrots into approx. 1/2 inch thick slices. Wash parsley, shake dry, and chop.
Heat oil in a saucepan. Sauté onion with garlic for 2 minutes over medium heat. Add potatoes and carrots and sauté, stirring, for 4 minutes. Stir in salt, paprika powder and 1 pinch of chili powder, deglaze with broth, add lentils, parsley and vinegar and simmer everything for 25-30 minutes at low heat until lentils are cooked.
Meanwhile, wash arugula and thyme, shake dry. Pluck off thyme leaves; remove coarse stems from arugula.
Season lentil stew with pepper and mustard and add arugula and thyme leaves.
