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Lentil Stew Creole

 

12

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

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

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.

 

* not incl. in nutrient facts

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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?

 

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