SoupsJanuary 02, 2014
Calories
107
Sodium
790mg
32% DV
Fat
1g
2% DV
Protein
4g
9% DV
Carbs
21g
7% DV
Fiber
5g
20% DV
Lentil & Veggie Stew
This is a filling, healthy stew. It's full of vegetables and lentils for protein.
6
1 large sweet onion, chopped
4 large cloves garlic, minced
olive oil
1 large green bell peppers, diced
4 large carrots, sliced
1 cup celery, chopped
2 (8-oz.) packages baby bella mushrooms, sliced
2 tablespoons apple cider vinegar (or white vinegar)
2 tablespoons tomato paste
2 1/2 teaspoons fennel seeds
2 teaspoons paprika
2 teaspoons ground cumin
1 1/3 cup dry lentils
1 1/2 cups no-chicken chicken stock
2 (15-oz.) cans petite-diced tomatoes
1 teaspoon salt
1 (5-oz) bag baby spinach
1 1/2 tbsp grated lemon zest (important)
4 large cloves garlic, minced
olive oil
1 large green bell peppers, diced
4 large carrots, sliced
1 cup celery, chopped
2 (8-oz.) packages baby bella mushrooms, sliced
2 tablespoons apple cider vinegar (or white vinegar)
2 tablespoons tomato paste
2 1/2 teaspoons fennel seeds
2 teaspoons paprika
2 teaspoons ground cumin
1 1/3 cup dry lentils
1 1/2 cups no-chicken chicken stock
2 (15-oz.) cans petite-diced tomatoes
1 teaspoon salt
1 (5-oz) bag baby spinach
1 1/2 tbsp grated lemon zest (important)
Heat a large soup pot, then add some olive oil (about 2 teaspoons) and onion. Sauté 5 minutes, until onions begin to brown.
Add the garlic, peppers, carrots, and celery, and cook 5 more minutes.
Then...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
107
Sodium
790mg
32% DV
Fat
1g
2% DV
Protein
4g
9% DV
Carbs
21g
7% DV
Fiber
5g
20% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat0.43000000000000005g2%
Polysaturated Fat0.8300000000000001g5%
Monosaturated Fat0.42000000000000004g2%
Cholesterol2mg0%
Sodium790mg32%
Potassium613mg17%
Protein4g9%
% DAILY VALUE*
Total Carbohydrate
Fiber5g20%
Sugar7g14%
Vitamin A17286IU345%
Vitamin B60.4mg20%
Vitamin C34mg57%
Calcium64mg6%
Iron1mg8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.