Hearty, Healthful Lentil Stew

recipe
"This recipe is a variation of my mother's lentil dish from her native Italy." -Lucille Rothen, Morristown, NJ

Yield:

6 servings (serving size: 1 1/3 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 292
Caloriesfromfat 11 %
Fat 3.6 g
Satfat 0.4 g
Monofat 1.8 g
Polyfat 0.6 g
Protein 15.5 g
Carbohydrate 52.3 g
Fiber 14.7 g
Cholesterol 0.0 mg
Iron 5.2 mg
Sodium 605 mg
Calcium 95 mg

Ingredients

1 tablespoon olive oil
1 1/4 cups chopped onion
1 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, sliced
4 cups fat-free, less-sodium chicken broth
1 cup water
1 (28-ounce) can crushed tomatoes, undrained
1 cup dried lentils
3/4 cup instant brown rice
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper

Preparation

Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 8 minutes or until tender. Add broth, water, and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt, and black pepper.