ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Hearty, Healthful Lentil Stew

Yield 6 servings (serving size: 1 1/3 cups)
"This recipe is a variation of my mother's lentil dish from her native Italy." -Lucille Rothen, Morristown, NJ

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

Nutrition 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

How to Make It

  1. 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.