Moroccan Lentil Stew

Number of Servings: 4 (407g)
Active Time: 15 min.
Total Time: 1 hour
Moroccan Lentil Stew

This stew and its mild curry sauce will warm you on a cold winter night. Serve with a whole grain roll or flatbread and enjoy your new favorite comfort food.

Ingredients

  • 2 tsp. olive oil
  • 1 onion, chopped
  • 2 tsp. cumin
  • 2 tsp. curry powder
  • ⅛ tsp. cayenne (optional)
  • 1 (28 oz.) can no-salt-added crushed tomatoes
  • 8 oz. red potatoes, cubed
  • 1 cup low-sodium vegetable broth
  • ½ cup lentils
  • 1 carrot, chopped
  • ½ cup frozen green peas
  • ¼ cup chopped fresh parsley

Directions

  1. Heat oil in a large saucepan over medium heat. Sauté the onion until translucent (3-4 minutes), stirring frequently.
  2. Increase the heat to medium-high. Stir in the cumin, curry powder, and cayenne. Cook until fragrant (30 seconds).
  3. Stir in the tomatoes, potatoes, broth, lentils, and carrots. Bring to a boil. Reduce the heat and simmer, covered, until lentils are tender (30-40 minutes). Stir and add water as needed to keep from sticking.
  4. Stir in the peas and simmer to heat. Remove from the heat and stir in parsley.

*Optional ingredients have not been included in the rating of this recipe.

Nutrition Facts

4 servings per container

Serving Size 407g

Amount per serving
Calories 250
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0.5g 2%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 80mg 3%
Total Carbohydrate 42g 15%
Dietary Fiber 9.5g 35%
Total Sugars 11g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 22g
Protein 12g
Vitamin D 0mcg 0%
Calcium 117.9mg 10%
Iron 5.5mg 30%
Potassium 1120mg 25%
Vitamin A 299mcg 35%
Vitamin C 46.2mg 50%
Vitamin E 0.8mg 6%
Vitamin K 73.5mcg 60%
Thiamin 0.5mg 45%
Riboflavin 0.3mg 25%
Niacin 5.7mg 35%
Vitamin B6 0.3mg 20%
Folate 148.4mcg 37%
Vitamin B12 0mcg 0%
Biotin 1mcg 4%
Chloride 67.2mg 2%
Pantothenate 0.9mg 15%
Phosphorus 134.9mg 10%
Iodine 0.6mcg 0%
Magnesium 89.2mg 20%
Zinc 1.3mg 10%
Selenium 1.2mcg 2%
Copper 0.3mg 35%
Manganese 0.6mg 25%
Chromium 0.1mcg 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

No Salt Added Crushed Tomatoes (organic Tomatoes, Organic Tomato Puree (water, Organic Tomato Paste)), Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Red Potatoes, Onion, Lentils, Green Peas, Carrots, Parsley, Olive Oil, Cumin, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide).

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