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–+ servings

Spanish Lentil Stew

Author: Recipes_kw
4.50 from 2 votes
Print Recipe Add to Collection Add to Shopping List
Prep Time 40 minutes
Total Time 40 minutes
Course Main Course, Side Dishes, Soups
Cuisine Spanish
Servings 4 Servings
Calories 370 kcal

Equipment

  • Stove
  • Blender

Ingredients
  

  • 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, 2 tbsp of water 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

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Nutrition with Essential Amino Acids

Nutrition Facts
Spanish Lentil Stew
Amount Per Serving (1 Serving)
Calories 370 Calories from Fat 14
% Daily Value*
Fat 1.56g2%
Saturated Fat 0.35g2%
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-Arginine 1215.29mg
Ess-Histidine 445.68mg
Ess-Isoleucine 705.33mg
Ess-Leucine 1154mg
Ess-Lysine 1130.54mg
Ess-Methionine 166.69mg
Ess-Phenylalanine 807.13mg
Ess-Threonine 645.91mg
Ess-Tryptophan 156.47mg
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.