Lentil Edamame Stew

Number of Servings: 4 (268g)
Active Time: 20 min.
Total Time: 30 min.
Lentil Edamame Stew

The fresh bright flavors of parsley and mint team up with the warmth of cumin and cinnamon for an herbally spiced tango of flavors that will delight your mouth. Eat with a spoon or scoop up with whole grain pita.

Tip: Shelled edamame is usually easy to find with frozen vegetables.

Ingredients

  • 1 cup lentils
  • ¾ cup shelled edamame
  • 2 Tbsp. olive oil
  • 1½ cups minced red onion
  • 3 cloves garlic, minced
  • 1 (14.5 oz.) can diced tomatoes, undrained
  • 6 Tbsp. fresh lemon juice
  • 1 Tbsp. chopped fresh parsley
  • 1 Tbsp. chopped fresh mint
  • ½ tsp. salt
  • ½ tsp. cumin
  • ⅛ tsp. ground red pepper
  • ⅛ tsp. cinnamon
  • Dash cloves

Directions

  1. Place lentils in a large saucepan and cover with water. Bring to a boil, cover, reduce heat, and simmer until tender (25-30 minutes). Drain and set aside.
  2. Halfway through cooking the lentils, place edamame in a small saucepan and cover with water. Bring to a boil and cook until tender (2-3 minutes). Drain.
  3. Heat oil in a large, heavy-bottomed pot over medium-high heat. Add onion, garlic, and tomatoes to pan and sauté until onion is translucent (5-6 minutes). Stir in lentils, edamame, and remaining ingredients. Cook until thoroughly heated, stirring often (3-5 minutes).

Nutrition Facts

4 servings per container

Serving Size 268g

Amount per serving
Calories 315
% Daily Value*
Total Fat 8.5g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 470mg 20%
Total Carbohydrate 46g 17%
Dietary Fiber 9.5g 32%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 29g
Protein 16g
Vitamin D 0mcg 0%
Calcium 57.1mg 4%
Iron 4.2mg 20%
Potassium 760mg 15%
Vitamin A 9.2mcg 2%
Vitamin C 19.8mg 20%
Vitamin E 1.5mg 6%
Vitamin K 29.2mcg 25%
Thiamin 0.5mg 40%
Riboflavin 0.2mg 15%
Niacin 4mg 25%
Vitamin B6 0.4mg 25%
Folate 316mcg 79%
Vitamin B12 0mcg 0%
Biotin 2.2mcg 6%
Chloride 15mg 0%
Pantothenate 1.3mg 20%
Phosphorus 194.9mg 15%
Iodine 1.2mcg 0%
Magnesium 45.7mg 10%
Zinc 2mg 20%
Selenium 0.7mcg 2%
Copper 0.5mg 60%
Manganese 1.1mg 50%
Chromium 0mcg 0%
Molybdenum 3mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Red Onion, Lentils, Lemon Juice, Edamame, Olive Oil, Garlic, Mint, Parsley, Salt, Cumin, Cinnamon, Ground Cloves, Ground Red Pepper.

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