Clean Eating At The Office

Vegetable-Lentil Stew with Peas

5
Average: 5 (18 votes)
(18 votes)
Vegetable-Lentil Stew with Peas

Vegetable-Lentil Stew with Peas - Spoonful of filling soup. Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
Calories:
592
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils pack this stew with plant protein, while sweet potatoes provide valuab le beta-carotene, which protects our cells and supports skin health.

The recipe is ideal when there are still vegetables in the fridge that are soft, flabby and wrinkly. These vegetables do not have to be thrown away but instead are perfect in soups or stews. 

1 serving contains
(Percentage of daily recommendation)
Calorie592 kcal(28 %)
Protein21 g(21 %)
Fat23 g(20 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage16.7 g(56 %)
Vitamin A2.1 mg(263 %)
Vitamin D0 μg(0 %)
Vitamin E11.3 mg(94 %)
Vitamin K64.1 μg(107 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.9 mg(74 %)
Vitamin B₆1 mg(71 %)
Folate217.6 μg(73 %)
Pantothenic acid2.8 mg(47 %)
Biotin17.7 μg(39 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C73 mg(77 %)
Potassium1,536 mg(38 %)
Calcium180 mg(18 %)
Magnesium139 mg(46 %)
Iron6.4 mg(43 %)
Iodine10.6 μg(5 %)
Zinc3.4 mg(43 %)
Saturated fatty acids11 g
Uric acid204.2 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 teaspoon ginger (fresh)
1 shallot (clove)
1 Sweet potato
3 ½ ounces Celery root
2 tablespoons olive oil
2 ½ ounces Red lentils
1 teaspoon Harissa paste (substitute chili paste)
1 tablespoon Tomato paste
½ teaspoon Curry powder
2 ½ cups Vegetable broth
salt (kosher)
black pepper (freshly ground)
4 tablespoons Coconut milk
2 pieces scallions
1 cup Frozen pea
2 teaspoons Sunflower seed
How healthy are the main ingredients?
gingershallotSweet potatoolive oilTomato pastesalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot

Preparation steps

1.

Peel and chop the ginger and shallot. Clean, peel and chop the sweet potato and celery.

2.

Heat 1 tablespoon of oil in a saucepan and sauté the ginger, shallot, sweet potato and celery over a medium heat for 5 minutes. Add lentils, harissa, (or chili paste), tomato paste and curry powder and steam for 4 minutes.

3.

Pour in vegetable stock, season with salt and pepper and let the soup simmer for about 15 minutes. Then stir in 2 tablespoons of coconut milk.

4.

At the same time clean, wash and chop the spring onions. Heat the remaining oil in a frying pan and fry the onion, peas and sunflower seeds for 5 minutes. Pour the soup into two bowls, sprinkle with the remaining coconut milk and top with peas.