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Lentil Stew with Dried Fruit
Servings:
Serves 4 as an appetizerPrep Time:
10 minutesCook Time:
25 minutes
Ingredients
This quick mix of lentils, vegetables, and dried apricots combines some of the plant kingdom's richest sources of dietary iron. The stew will continue to thicken after cooking. Use a dash of freshly ground black pepper, if desired, to taste.
1 medium onion, diced (about 1 cup)
1 large carrot, peeled, quartered lenght-wise, and thinly sliced
1 cup brown lentils, rinsed and picked over
1 quart low-sodium vegetable broth
1/2 cup dried apricots, cut into bits
Directions
1. Spray bottom of a heavy stockpot with cooking spray and saute onion over high heat for 2 minutes, or until it begins to soften. Add carrot, lentiles, and broth and bring to a boil. Add apricot pieces.
2. Reduce heat and cook, uncovered, at a rapid simmer for 25 minutes, or until lentils are tender. Season with pepper, if desired and serve hot.
Source: Hannaford fresh Magazine, November - December 2008
Nutrition
| Nutritional Facts | |
| Servings | Serves 4 |
| Base Nutrients | |
| Calories | 374 kcal (19%) |
| Calories from Fat | 81 kcal (0%) |
| Total Fat | 9 g (14%) |
| Saturated Fat | 5 g (25%) |
| Cholesterol | n/a |
| Sodium | 1673 mg (70%) |
| Total Carbohydrates | 71 g (24%) |
| Dietary Fiber | 12 g (48%) |
| Protein | 20 g (33%) |
| Vitamins | |
| Vitamin A | 10155 IU (28%) |
| Vitamin C | 9 mg (10%) |
| Minerals | |
| Calcium | 86 mg (7%) |
| Iron | 10 mg (56%) |
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