Spanish Lentil Stew

Author: Recipes_kw
4 from 1 vote
Prep Time 40 mins
Total Time 40 mins
Course Main Course, Side Dishes, Soups
Cuisine Spanish
Servings 4 Servings
Calories 370 kcal

Equipment

  • Stove
  • Blender

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • 1 cup onion diced
  • 2 cloves garlic minced
  • 1 cup green bell pepper deseeded, finely diced
  • 1 cup tomato finely diced
  • 1 1/2 tsp smoked paprika
  • 2 cups vegetable broth ***Click on the Vegetable Broth recipe link
  • 2 cups water
  • 1 cup carrots peeled, finely diced
  • 1 1/2 cups potato peeled, finely diced
  • 3 cups lentils cooked
  • 1 tsp salt
  • 1 tsp black pepper cracked
  • 2 tbsp soy sauce low sodium, NO SODIUM BENZOATE

Instructions
 

  • In a medium saucepan, heat the oil over medium heat. Add the garlic, onion, bell pepper, and tomato and cook for about 12 to 15 minutes.
  • Add the smoked paprika, vegetable broth, water, carrots and potato. Bring to a boil, then lower the heat to a simmer and cook until potatoes and carrots are fork soft.
  • Stir in the lentils, soy sauce, salt and black pepper; cook for another 8 to 10 minutes.
  • Scoop 2 ladles of stew into a blender and blend for 30 seconds then add back to the stew to help thicken it. Stir well and let cook about 5 minutes. Serve and enjoy!

Notes

Serves well topped with chopped green onions or fresh chopped cilantro.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Spanish Lentil Stew
Amount Per Serving (1 Serving)
Calories 370 Calories from Fat 41
% Daily Value*
Fat 4.56g7%
Saturated Fat 0.65g4%
Sodium 890.1mg39%
Potassium 1512.8mg43%
Carbohydrates 71.75g24%
Fiber 17.14g71%
Sugar 9.53g11%
Protein 18.65g37%
Vitamin A 5854.59IU117%
Vitamin B1 0.34mg23%
Vitamin B2 0.14mg8%
Vitamin B3 3.86mg19%
Vitamin B5 1.57mg16%
Vitamin B6 0.99mg50%
Vitamin C 63.23mg77%
Vitamin E 1.3mg9%
Vitamin K 22µg21%
Calcium 91.34mg9%
Copper 0.58mg29%
Folate 322.25µg81%
Iron 7.27mg40%
Manganese 1.24mg62%
Magnesium 106.77mg27%
Phosphorus 401.9mg40%
Selenium 5.29µg8%
Zinc 2.63mg18%
Ess-Methionine 166.69mg
Ess-Tryptophan 156.47mg
Ess-Threonine 645.91mg
Ess-Phenylalanine 807.13mg
Ess-Arginine 1215.29mg
Ess-Lysine 1130.54mg
Ess-Leucine 1154mg
Ess-Isoleucine 705.33mg
Ess-Histidine 445.68mg
Ess-Valine 840.81mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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