Spiced Lentil Stew

18 65 318
Ingredients Minutes Calories
Prep Cook Servings
15 min 50 min 4
Spiced Lentil Stew
Health Highlights

Ingredients


2 tbsp Coconut oil
1 medium White onion (diced)
2 tbsp minced Ginger root (or grated)
2 clove(s) Garlic (minced)
2 tsp Cumin
1 tsp Coriander, ground
1 dash Hot pepper (chili) flakes (optional)
1/2 tsp Turmeric, ground (optional)
1/2 tsp Curry powder (optional)
3 medium Carrots (diced)
2 medium stalk(s) Celery (diced)
1 cup Red lentils, raw
1 1/2 cup Bone broth, Organic
1 can(s) (13.5 oz) Coconut milk, sweetened
1 tsp Sea Salt
1 tsp Black pepper
2 cup Spinach (chopped)
1/2 cup Cilantro (coriander) (optional)

Instructions


1. Sauté onion in the coconut oil at medium-high heat until translucent, about 8 minutes.

2. Add ginger, garlic, spices, and a splash of liquid if needed. Sauté 1 or 2 minutes.

3. Add the carrot and celery and sauté another couple minutes, stirring frequently.

4. Stir in lentils and broth or water with half the coconut milk. Bring to a boil, reduce heat and simmer for about 25 to 30 minutes, until lentil are cooked.

5. Stir in spinach and remaining coconut milk. Season with salt and pepper, and simmer for an additional 5 minutes.

6. Adjust seasoning if needed. Garnish with cilantro.


Nutrition Facts

Per Portion

Calories 318
Calories from fat 96
Calories from saturated fat 73
Total Fat 10.7 g
Saturated Fat 8.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.9 g
Cholesterol 0
Sodium 756 mg
Potassium 704 mg
Total Carbohydrate 44 g
Dietary Fiber 8.3 g
Sugars 8.0 g
Protein 15.5 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 3.5

Energy sources


Pygal50%467.7439622494823196.0293632796147330%307.50797471386534244.4466254653885419%329.70639923539835123.0930029682030150%30%19%CarbohydratesFatProtein
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