Recipe Detail

Lentil Stew

Last updated: Feb 15, 2012

By Joy Pierce Mathews for Summit Medical Group

Reviewed by Susan Canonico, RD

Enjoy this hearty, fiber-filled, healthy stew to warm you on cold days!

Ingredients

  • 3 tbsps extra virgin olive oil
  • 12 cloves garlic, minced
  • 8 scallions, chopped
  • 1 6-ounce can tomato paste
  • 1 tsp mint (optional)
  • 1 tsp oregano
  • 2 cans of red lentils, rinsed
  • 7 cans water
  • 1 can frozen orange juice
  • 8 tbsps fresh minced dill or 3 tbsps dry dill
  • 6 ounces spinach, kale, or Swiss chard
  • 1 1/2 tsps salt (optional)
  • Fresh ground pepper to taste
  • Lemon juice to taste

Directions

  1. Heat oil and saute garlic and scallions in a large pot for approximately 2 minutes on medium heat.
  2. Add tomato paste, dried herbs, and cook, stirring often for 2 or more minutes>
  3. Add lentils, water, orange juice and bring the mixture to a boil.
  4. Simmer until the lentils are tender, but not mushy (about 15 minutes).
  5. Stir in dill, greens, and simmer for another 2 minutes.
  6. Season with up to 1 1/2 tsps salt, black, pepper, and lemon juice
Nutritional information
Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories 180
% Daily Value *
Total Fat 5g
Saturated Fat 0.5g 2%
Cholesterol 0g 0%
Sodium 290g 12%
Total Carbohydrate 27g 9%
Dietary Fiber 6g 24%
Protein 10g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.