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Cajun Lentil Stew

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Submitted by memary

YIELD

4 servings

PREP

15 min

COOK

60 min

READY

75 min

Ingredients

1 15
TABLESPOON ML OLIVE OIL
¼ 59
CUP ML ONIONS
chopped
2 2
X X GARLIC CLOVES
minced *
1 ½ 355
CUPS ML WATER
1 1
X X BAY LEAVES *
½ 118
CUP ML LENTILS
15 433.5
OUNCES ML/G TOMATOES
whole, peeled
79
CUP ML RED WINE
dry *
3 45
TABLESPOONS ML TOMATO PASTE
1 5
TEASPOON ML SUGAR
1 5
TEASPOON ML BASIL *
½ 2.5
TEASPOON ML OREGANO
¼ 1.3
TEASPOON ML THYME *
¼ 1.3
TEASPOON ML SALT
0.6
TEASPOON ML BLACK PEPPER
2 473
CUPS ML 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 Arrow up button

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Nutrition Facts

Serving Size 284g (10.0 oz)
Amount per Serving
Calories 153 21% 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?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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