Pursuing a High Protein Vegetarian Diet – Healthy Lentils and Amaranth Stew

You can never have too many main course recipes, so give Pursuing a High Protein Vegetarian Diet – Healthy Lentils and Amaranth Stew a try. This recipe serves 4. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 410 calories, 13g of protein, and 18g of fat per serving. For $1.59 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. Plenty of people made this recipe, and 203 would say it hit the spot. It is brought to you by Food Recipes Hq. It will be a hit at your Autumn event. A mixture of amaranth, water, red bell pepper, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes approximately 45 minutes. Overall, this recipe earns an awesome spoonacular score of 100%. A High Protein Snack: Healthy Almond Joy “Cheesecake” {Gluten Free, Low Carb + High Protein}, High- Protein Vegetarian Chili, and Healthy Pumpkin Buckwheat Waffles (sugar free, low fat, high fiber, high protein, gluten free & vegan!) are very similar to this recipe.

Servings: 4

 

Ingredients:

1 cup amaranth

2 carrots, sliced

1 garlic cloves, minced

1/2 cup lentils

4-5 Tablespoons olive oil

1 red pepper, diced

salt, pepper and shopped spring onion to taste

4-6 cups water (or vegetable broth)

Equipment:

pot

Cooking instruction summary:

In a large pot, toast the amaranth for approximately 4 to 5 minutes on medium high heat. Put all the other ingredients except the diced pepper. Add 2 cups of water.Bring to boil, and let simmer for about 40 mins. Add more water when the stew becomes too dry.Stir occasionally to prevent from sticking to the bottom. Stir in the pepper and cook for about 10 minutes more.

 

Step by step:


1. In a large pot, toast the amaranth for approximately 4 to 5 minutes on medium high heat. Put all the other ingredients except the diced pepper.

2. Add 2 cups of water.Bring to boil, and let simmer for about 40 mins.

3. Add more water when the stew becomes too dry.Stir occasionally to prevent from sticking to the bottom. Stir in the pepper and cook for about 10 minutes more.


Nutrition Information:

Quickview
410k Calories
13g Protein
17g Total Fat
50g Carbs
100% Health Score
Limit These
Calories
410k
21%

Fat
17g
27%

  Saturated Fat
2g
17%

Carbohydrates
50g
17%

  Sugar
4g
4%

Cholesterol
0.0mg
0%

Sodium
231mg
10%

Get Enough Of These
Protein
13g
27%

Vitamin A
6037IU
121%

Manganese
2mg
101%

Vitamin C
43mg
52%

Fiber
12g
48%

Folate
174µg
44%

Magnesium
158mg
40%

Phosphorus
396mg
40%

Iron
5mg
32%

Vitamin B6
0.55mg
28%

Vitamin E
3mg
22%

Copper
0.44mg
22%

Vitamin B1
0.3mg
20%

Potassium
637mg
18%

Zinc
2mg
18%

Selenium
11µg
16%

Vitamin K
15µg
14%

Vitamin B5
1mg
14%

Vitamin B2
0.19mg
11%

Calcium
111mg
11%

Vitamin B3
1mg
8%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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