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Sweet & Spicy Lentil Stew

 
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A savory and delicious stew that's made with red lentils, basmati rice, potatoes and pinch of hungarian paprika.

Yield

4

servings

Prep

30

min

Cook

60

min

Ready

90

min

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

Ingredients

1 ½ cup rice
basmasti
1 cup lentils
red
1 ½ cup potatoes
cut up small
2 each garlic
cloves, chopped
1 teaspoon olive oil
1 each onions
cut up
1 teaspoon cumin
ground
1 tablespoon paprika
½ teaspoon curry powder
teaspoon cayenne pepper
*
½ teaspoon chili powder
1 teaspoon worcestershire sauce
1 tablespoon soy sauce, tamari
1 tablespoon vinegar
2 tablespoons honey
2 cups tomatoes
chopped
6 ounces tomato paste
1 cup vegetable stock
1 cup green peas
1 x salt
to taste
*
1 x black pepper
to taste
*

Directions

Start rice cooking. Rinse & cook lentils and potatotes (approx. 25 to 30 min.) When done, drain & set aside. Use plenty of water to cook lentils. While lentils are cooking, toast garlic. (Pile garlic in corner of a heavy, non-stick pan. Put a few drops of olive or other good-flavored oil over it. Toss garlic in the oil until coated. Saute, keeping careful watch, until the garlic is toasted. Gives a wonderful flavor and aroma to the food and your kitchen!).

Add onions to the toasted garlic and sauté in stock or water until they are just translucent. Add chopped tomatoes. Make 1 cup of stock in a 2 cup measuring cup. Add tomato paste to the stock. Mix well. Add spices, tamari, vinegar, honey, etc. to that mixture and blend. Spice measurements are approximate and on the mild side. Add liquid to sautéd onions. Add stock or water as needed & continue simmering.

When lentil-potato mixture is cooked, drain and mix it into the sauté. Add green peas & cook another 5 minutes. Add salt & pepper to taste.

Optional: Add chick peas.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 420g (14.8 oz)
Amount per Serving
Calories 5885% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 397mg 17%
Total Carbohydrate 40g 40%
Dietary Fiber 22g 86%
Sugars g
Protein 46g
Vitamin A 56% Vitamin C 55%
Calcium 11% Iron 41%
* based on a 2,000 calorie diet How is this calculated?

 

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