Hearty, Healthful Lentil Stew

"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

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Nutritional Information

Amount per serving
  • Calories: 292
  • Calories from fat: 11%
  • Fat: 3.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.6g
  • Protein: 15.5g
  • Carbohydrate: 52.3g
  • Fiber: 14.7g
  • Cholesterol: 0.0mg
  • Iron: 5.2mg
  • Sodium: 605mg
  • Calcium: 95mg

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

  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.
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