4 Corners Lentil Stew

10 50 282
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
4 Corners Lentil Stew
Health Rating

Ingredients


1 tbsp Olive oil (your favourite cooking oil)
1 large Yellow onion (chopped)
5 clove(s) Garlic (minced)
1 tbsp minced Ginger root
1 tbsp Cumin
1/4 tsp Cayenne pepper
426 gm Whole tomato, canned (or 4 large tomatoes, chopped)
1 medium Lemon (3 slices, the rest juiced)
1 cup Red lentils, split (rinsed well, until water runs clear)
4 cup Vegetable stock/broth

Instructions


1. Heat oil in a medium pot and sauté onions, garlic and ginger for 5 minutes, until soft. Add a pinch of salt.
2. Add cumin and cayenne pepper and stir for another minute or so, or until fragrant.
3. Add tomatoes, slices of lemon and rinsed lentils. Next add vegetable stock and stir well.
5. Cover and bring to a boil. Reduce heat to simmer for about 30 minutes, or until the lentils are soft.

6. Squeeze in the rest of the lemon juice and stir
7. Serve hot with some cilantro, green onions or parsley on top with a slice of lemon. Delicious!

Nutrition Facts

Per Portion

Calories 282
Calories from fat 41
Calories from saturated fat 26.9
Total Fat 4.6 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 13.5 g
Cholesterol 0
Sodium 1107 mg
Potassium 803 mg
Total Carbohydrate 46 g
Dietary Fiber 10.5 g
Sugars 6.2 g
Protein 14.5 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 0.9
Vegetables 2.6

Energy sources


Pygal65%458.405884931851234.4027880746190815%293.6778798170574210.7655975821283521%327.1515915939999124.9492453363090665%15%21%CarbohydratesFatProtein

Notes:

Optional Garnish:

Parsley

Cilantro

OR

Green Onions

 

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