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Lentil Stew - Low Fat Version Recipe

Looking for an easy lentil stew - low fat version recipe? Learn how to make lentil stew - low fat version using healthy ingredients.


Submitted by naykeia

Makes 6 servings



A yummy stew made with lentils. I find it's tastier and more flavorful if made a day in advance so that the flavors blend. I use grated carrots for added fiber, flavor, and vitamins

Recipe Ingredients for lentil stew - low fat version

1 cup lentils, sorted and rinsed
2 oz garlic, minced
4 oz yellow onion, diced
3 oz celery, diced
2 carrots, grated
2 tsp olive oil
1/2 oz salt pork
2 tsp curry, jamaican curry is best but any will do
1 tsp dried thyme
1/2 tsp dried oregano
1 tbs lemon juice
7 cups low sodium vegetable broth
1 tsp red pepper flakes
2 tbs sugar

Recipe Directions for lentil stew - low fat version

  1. brown pork (omit pork if desired)

  2. add oil

  3. saute garlic, onion, and celery

  4. add curry, thyme, oregano and seasoned salt

  5. saute until onions are translucent on low to med heat

  6. add grated carrot and red pepper flakes

  7. add lentils, stir

  8. add 6 cups of low sodium vegetable broth

  9. bring to a boil, then lower to a simmer

  10. allow to simmer uncovered for 20 minutes or until lentils are tender

  11. take out about 1/3 to 1/2 of lentils, let cool (VERY IMPORTANT to cool first before pureeing)

  12. puree in blender or food processor

  13. return to pot

  14. add remaining broth until desired consistency

  15. add sugar and stir

  16. May want to add kosher salt to taste, if desired

  17. Tastes better if made a day in advance

  18. Feel free to experiment and add whatever additional veggies you like (ex: bell peppers, corn, etc although this will alter calorie content a bit).

  19. serve over brown rice if desired but tastes great as is

Categories

Beans, Soup, Advance

Nutrition Facts
Serving Size 386.7g
Amount Per Serving
Calories
212
Calories from Fat
33
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
486mg
20%
Potassium
500mg
14%
Total Carbohydrates
36.3g
12%
Dietary Fiber
11.5g
46%
Sugars
8.3g
Protein
9.7g
Vitamin A 72% Vitamin C 15%
Calcium 6% Iron 18%
* 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
  • Low in saturated fat
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in manganese
  • Very high in vitamin A
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