Lentil Stew Creole
Yield
4 servingsPrep
10 minCook
30 minReady
40 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
carrots
sliced crosswise |
|
| 1 | large |
celery stalks
chopped |
*
|
| 1 | large |
onions
chopped |
|
| 8 | ounces |
okra
fresh, sliced |
|
| 4 | ounces |
green beans
fresh, cut in 1 inch pieces |
|
| 1 | teaspoon |
soy sauce, tamari
low sodium |
|
| 1 | teaspoon |
apple juice concentrate
|
* |
| ½ | each |
green bell peppers
chopped |
|
| 16 | ounces |
tomatoes, canned with juice
no salt added, quartered |
|
| 1 | clove |
garlic
minced |
|
| 1 | tablespoon |
red wine
optional |
|
| 1 | cup |
lentils
cooked |
|
| 1 | x |
red hot pepper sauce
optional |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
carrots
sliced crosswise |
|
| 1 | large |
celery stalks
chopped |
*
|
| 1 | large |
onions
chopped |
|
| 231.2 | ml/g |
okra
fresh, sliced |
|
| 115.6 | ml/g |
green beans
fresh, cut in 1 inch pieces |
|
| 5 | ml |
soy sauce, tamari
low sodium |
|
| 5 | ml |
apple juice concentrate
|
* |
| 0.5 | each |
green bell peppers
chopped |
|
| 462.4 | ml/g |
tomatoes, canned with juice
no salt added, quartered |
|
| 1 | clove |
garlic
minced |
|
| 15 | ml |
red wine
optional |
|
| 237 | ml |
lentils
cooked |
|
| 1 | x |
red hot pepper sauce
optional |
*
|
Directions
Mix all ingredients except lentils and Tabasco sauce (if using), in a saucepan.
Heat partly covered until mixture boils.
Reduce heat to low; simmer 10 minutes.
Add lentils and simmer 10 to 15 minutes more.
Add a few drops Tabasco sauce, if desired.
Serve over cooked brown rice.
