EatSmarter exclusive recipe

Vegetable Stew

with Lentils
4.714285
Average: 4.7 (21 votes)
(21 votes)
Vegetable Stew

Vegetable Stew - Satisfying lentils: This vegetable stew helps keep you in shape!

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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
93
calories
Calories

Healthy, because

Even smarter

Nutritional values

The vegetables and lentils in this stew provide plenty of valuable fiber. The carrots in this dish also contain the fat-soluble provitamin beta-carotene, which is converted in the body to the vision-enhancing vitamin A. 

This dish is perfect for dinner. While we sleep, the body and brain initiate numerous cell-renewing and detoxifying reactions, in which protein has a supporting effect.

1 serving contains
(Percentage of daily recommendation)
Calorie93 kcal(4 %)
Protein6 g(6 %)
Fat1 g(1 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate53 μg(18 %)
Pantothenic acid0.4 mg(7 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium514 mg(13 %)
Calcium163 mg(16 %)
Magnesium60 mg(20 %)
Iron3.9 mg(26 %)
Iodine16 μg(8 %)
Zinc1.3 mg(16 %)
Saturated fatty acids0.1 g
Uric acid75 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
½
large Kohlrabi
2
¼ teaspoon
2 teaspoons
¾ cup
½ bunch
½ tablespoon
Balsamic vinegar (to taste, more if desired)
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Peeler, 1 Teaspoon, 1 Measuring cups, 1 Wooden spoon, 1 Pot, 1 Tablespoon

Preparation steps

1.
Vegetable Stew preparation step 1

Rinse carrots, peel and trim. Trim kohlrabi and peel. Cut both into small cubes.

2.
Vegetable Stew preparation step 2

Trim scallions, rinse and cut into rings.

3.
Vegetable Stew preparation step 3

Heat oil in a pot and fry all the vegetables in it for about 4 minutes.

4.
Vegetable Stew preparation step 4

Pour in approximately 1/4 cup plus 2 tablespoons of water. Stir in lentils and bring to a boil. Cook for about 10 minutes. Then add the broth and season with salt and pepper.

5.
Vegetable Stew preparation step 5

Rinse the parsley, shake dry, pluck off the leaves and chop with a large knife. Season to taste with vinegar, sprinkle with parsley and serve.