Spinach Lentil Stew

Spinach Lentil Stew is a gluten free and dairy free soup. For 84 cents per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. One serving contains 188 calories, 11g of protein, and 3g of fat. This recipe serves 6. 63 people have made this recipe and would make it again. This recipe from Taste of Home requires worcestershire sauce, dried thyme, carrots, and spinach. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes approximately 50 minutes. Overall, this recipe earns a super spoonacular score of 100%. If you like this recipe, you might also like recipes such as Indian Summer Stew: Butternut Squash, Coconut, and Lentil Stew, Lentil Stew, and Two Lentil Stew.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 40 minutes

 

Ingredients:

1 bay leaf

1 can (14-1/2 ounces) diced tomatoes, undrained

1 cup chopped carrots

4 teaspoons vegetable or chicken bouillon granules

1/2 teaspoon dried thyme

2 garlic cloves, minced

1 cup lentils, rinsed

1/2 cup chopped onion

1/4 teaspoon pepper

1 tablespoon red wine vinegar

1/2 teaspoon salt

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 tablespoon vegetable oil

5 cups water

3 teaspoons Worcestershire sauce

Equipment:

sauce pan

Cooking instruction summary:

Directions In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the water, lentils, bouillon, Worcestershire sauce, salt, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 20 minutes. Add the carrots, tomatoes and spinach; return to a boil. Reduce heat; cover and simmer 15-20 minutes longer or until lentils are tender. Stir in vinegar. Discard bay leaf. Yield: 6 servings. Originally published as Spinach Lentil Stew in Light & TastyAugust/September 2003, p39 Nutritional Facts One serving (1-1/4 cups) equals 168 calories, 3 g fat (trace saturated fat), trace cholesterol, 1,123 mg sodium, 27 g carbohydrate, 10 g fiber, 10 g protein. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a large saucepan, saute onion in oil until tender.

2. Add garlic; cook 1 minute longer.

3. Add the water, lentils, bouillon, Worcestershire sauce, salt, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 20 minutes.

4. Add the carrots, tomatoes and spinach; return to a boil. Reduce heat; cover and simmer 15-20 minutes longer or until lentils are tender. Stir in vinegar. Discard bay leaf.


Nutrition Information:

Quickview
187k Calories
11g Protein
3g Total Fat
30g Carbs
95% Health Score
Limit These
Calories
187k
9%

Fat
3g
5%

  Saturated Fat
2g
13%

Carbohydrates
30g
10%

  Sugar
5g
7%

Cholesterol
0.17mg
0%

Sodium
693mg
30%

Get Enough Of These
Protein
11g
23%

Vitamin K
238µg
227%

Vitamin A
8156IU
163%

Folate
261µg
65%

Manganese
1mg
53%

Fiber
12g
52%

Vitamin C
23mg
29%

Iron
4mg
28%

Vitamin B1
0.39mg
26%

Potassium
885mg
25%

Magnesium
97mg
24%

Vitamin B6
0.42mg
21%

Phosphorus
206mg
21%

Copper
0.41mg
20%

Vitamin E
2mg
15%

Zinc
2mg
14%

Vitamin B2
0.22mg
13%

Vitamin B3
2mg
11%

Calcium
113mg
11%

Vitamin B5
0.99mg
10%

Selenium
4µg
6%

covered percent of daily need
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