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Bulgarian Red Pepper Stew

 

314

Yield

4

servings

Prep

4

hrs

Cook

110

min

Ready

6

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

½ cup lentils
dried
½ cup navy beans, dried
2 large onions
chopped
6 medium sweet red bell peppers
seeded and chopped
2 teaspoons basil
dried
*
1 teaspoon marjoram
dried
*
¼ teaspoon thyme
dried
*
¼ teaspoon cayenne pepper
to taste
*
1 ½ teaspoons paprika
¼ teaspoon salt
teaspoon black pepper
ground
*
3 cups vegetable stock
6 ounces prune juice
*
¼ cup red wine
dry, optional
*
2 tablespoons sherry
dry , optional
¼ cup tomato paste
1 x yogurt, non-fat
plain, optional
*
1 x parsley leaves
fresh
*

Directions

Cover lentils and navy beans with plenty of water and soak 4 hours or overnight.

Drain.

In a large nonstick saucepan, sauté onions in sherry or red wine or stock until soft (5 minutes)

Stir in bell pepper and sauté 5 minutes more.

Add basil, marjoram, thyme, cayenne, paprika and cayenne, sauté another few minutes.

Pour in remaining stock, wine or sherry.

Add drained lentils and beans.

Bring to a boil, then lower heat and simmer gently about 1½ hours or until beans are soft.

Mix in tomato paste, prune juice, salt and pepper to taste.

Cook for several minutes more.

If the stew seems too thick, add more stock or water.

Serve garnished with yogurt and chopped parsley.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 506g (17.8 oz)
Amount per Serving
Calories 2675% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 224mg 9%
Total Carbohydrate 18g 18%
Dietary Fiber 17g 69%
Sugars g
Protein 30g
Vitamin A 125% Vitamin C 399%
Calcium 11% Iron 27%
* based on a 2,000 calorie diet How is this calculated?

 

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