Lentil and Kale Stew Recipe

Looking for an easy Lentil and Kale Stew recipe? Learn how to make Lentil and Kale Stew using healthy ingredients.


Submitted by raven21

Makes 8 servings



Hearty stew, great on a cold day! Cook book says it makes 4 2 cup serving. I found 2 cups to be a VERY hearty bowl. It also gives the following nutrional information so I'm not sure if cc doesn't recognize some of the low fat or sodium components but it puts the calorie info MUCH higher than the info in my recipe book: 280 calories 10g fat 4.5g saturated fat 17g protein 31g carbs 7g fibre 600mg sodium

Recipe Ingredients for Lentil and Kale Stew

1 tablespoon extra-virgin olive oil
4 celery stalks, finely chopped
1 small onion, chopped
2 garlic cloves, minced
30 oz lentils, rinsed and drained
1 cup canned crushed tomatoes
3 cups tomato juice
1/2 pound kale, tough stems removed and leaves roughly chopped (5 to 6 cups)
1 cup shredded reduced fat cheddar cheese

Recipe Directions for Lentil and Kale Stew

Heat oil in a large saucepan over medium heat. Add celery, onion and garlic; cook 5 minutes, stirring occasionally (do not brown). Add lentils, tomatoes, juice and kale; stir to combine and bring to a simmer. Reduce to low heat, and cook 15 to 20 minutes. Season to taste with salt and pepper. Ladle into bowls, top with cheese and serve.
Categories

Main Dish

Nutrition Facts
Serving Size 291.7g
Amount Per Serving
Calories
478
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
10mg
3%
Sodium
421mg
18%
Potassium
1389mg
40%
Total Carbohydrates
74.4g
25%
Dietary Fiber
34.7g
139%
Sugars
7.7g
Protein
34.0g
Vitamin A 107% Vitamin C 98%
Calcium 25% Iron 52%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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