Search
by Ingredient

Lentil Stew Creole

StarStarStarHalf starEmpty star

Submitted by leeserw

YIELD

4 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

2 2
EACH EACH CARROTS
sliced crosswise
1 1
LARGE LARGE CELERY STALKS
chopped *
1 1
LARGE LARGE ONIONS
chopped
8 231.2
OUNCES ML/G OKRA
fresh, sliced
4 115.6
OUNCES ML/G GREEN BEANS
fresh, cut in 1 inch pieces
1 5
TEASPOON ML SOY SAUCE, TAMARI
low sodium
1 5
TEASPOON ML APPLE JUICE CONCENTRATE *
½ 0.5
EACH EACH GREEN BELL PEPPERS
chopped
16 462.4
OUNCES ML/G TOMATOES, CANNED WITH JUICE
no salt added, quartered
1 1
CLOVE CLOVE GARLIC
minced
1 15
TABLESPOON ML RED WINE
optional
1 237
CUP ML LENTILS
cooked
1 1
X 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.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 304g (10.7 oz)
Amount per Serving
Calories 332 3% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
More health news

Email this recipe