Lentil Stew Creole
17
17
Ingredients
| 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 |
* |
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.
Nutrition Facts
Serving Size 304g (10.7 oz)Amount per Serving
Calories 3323% of calories from fat
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat
0g
Cholesterol 0mg
0%
Sodium 297mg
12%
Total Carbohydrate
22g
22%
Dietary Fiber 19g
75%
Sugars g
Protein
30g
Vitamin A 110%
•
Vitamin C 61%
Calcium 12%
•
Iron 32%
* based on a 2,000 calorie diet
How is this calculated?
