Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Lentil-Spinach Stew Recipe

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


Submitted by riodbrown68

Makes 5 servings



Fairly simply recipe, but really delicious.

Recipe Ingredients for Lentil-Spinach Stew

1 medium (2-1/2" dia) Onions
5 clove Garlic
1 cup Red Lentils
14 oz Tomatoes
4 serving Instant Broth and Seasoning Sodium Free Bouillon Packets Chicken
1 serving Worcestershire Sauce
1 tsp, leaves Thyme, Dried
0.5 tsp Fennel Seed
1 tsp, crumbled Bay Leaf
2 medium raw Carrots
1 package (10 oz) Spinach
1 tbsp Balsamic Vinegar

Recipe Directions for Lentil-Spinach Stew

  1. Chop the onion.

  2. Sauté in vegetable stock until soft but not browned.

  3. (See Kate's sauté directions for this).

  4. Meanwhile, chop the garlic and rinse the lentils.

  5. When the onion is soft, add the garlic, lentils, tomatoes, stock powder, Worcestershire / soy sauce, salt, thyme, fennel and bay leaf to the pan, along with 900ml (32 fl oz, 4 cups) water.

  6. Bring to a boil, then reduce heat, cover pan, and simmer for about 20 minutes, until the lentils have started to break up. Stir occasionally.

  7. Meanwhile, peel the carrots and chop into 1cm (1/4 inch) cubes.

  8. If using fresh spinach, wash, remove large stalks and chop roughly.

  9. Add the carrots and spinach to the pan.

  10. Stir until mixed, and until frozen spinach has defrosted.

  11. Cover and simmer a further 15 minutes, or until lentils and vegetables are cooked.

  12. Remove bay leaf and stir in vinegar.

  13. This ends up tasting fairly tomato-ey.

  14. Use only 1/2 can if you're not too fussed on tomato flavour.

  15. It also ends up fairly soupy - if you want it thicker, leave it until the next day to thicken, or use less water, or remove the lid for the last 10 minutes to allow water to evaporate.

Categories

Soup

Nutrition Facts
Serving Size 256.8g
Amount Per Serving
Calories
209
Calories from Fat
10
% Daily Value*
Total Fat
1.1g
2%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Sodium
314mg
13%
Potassium
823mg
24%
Total Carbohydrates
37.3g
12%
Dietary Fiber
9.0g
36%
Sugars
7.9g
Protein
13.6g
Vitamin A 222% Vitamin C 42%
Calcium 14% Iron 24%
* 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
82% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in iron
  • High in potassium
  • Very high in vitamin A
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement