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!
- 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
- Heat oil and saute garlic and scallions in a large pot for approximately 2 minutes on medium heat.
- Add tomato paste, dried herbs, and cook, stirring often for 2 or more minutes>
- Add lentils, water, orange juice and bring the mixture to a boil.
- Simmer until the lentils are tender, but not mushy (about 15 minutes).
- Stir in dill, greens, and simmer for another 2 minutes.
- Season with up to 1 1/2 tsps salt, black, pepper, and lemon juice
|Serving Size 1 cup|
|Amount Per Serving|
|% Daily Value *|
|Total Fat 5g|
|Saturated Fat 0.5g||2%|
|Total Carbohydrate 27g||9%|
|Dietary Fiber 6g||24%|
|* 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.|