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Cajun Lentil Stew

 

26

Yield

4

servings

Prep

15

min

Cook

60

min

Ready

75

min

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

Ingredients

1 tablespoon olive oil
¼ cup onions
chopped
2 x garlic cloves
minced
*
1 ½ cups water
1 x bay leaves
*
½ cup lentils
15 ounces tomatoes
whole, peeled
cup red wine
dry
*
3 tablespoons tomato paste
1 teaspoon sugar
1 teaspoon basil
*
½ teaspoon oregano
*
¼ teaspoon thyme
*
¼ teaspoon salt
teaspoon black pepper
*
2 cups zucchini
chopped

Directions

Heat the oil on a 3-qt saucepan over medium-high heat.

Add the onion and garlic and cook, stirring until softened.

Add the water and bay leaf and bring to a boil.

Stir in the lentils and return to a boil.

Reduce the heat and simmer 30 minutes.

Stir in the tomatoes wit the liquid, breaking them up with the back of the spoon.

Add the wine, tomato paste, sugar, basil, oregano, thyme, salt, and pepper.

Bring to a boil; reduce the heat and simmer 10 minutes longer.

Add the zucchini and simmer 15 minutes longer.

Discard the bay leaf before serving.

This stew is a Louisiana-style chili.

You can also serve it as a sauce over polenta or brown rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 284g (10.0 oz)
Amount per Serving
Calories 15321% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 175mg 7%
Total Carbohydrate 8g 8%
Dietary Fiber 10g 39%
Sugars g
Protein 17g
Vitamin A 20% Vitamin C 43%
Calcium 4% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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