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Lentil Stew with Dried Fruit

Lentil Stew with Dried Fruit

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Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients: Add ingredients to List

Lentil Stew with Dried Fruit
1 each Medium onion, diced
1 each Large carrots, peeled, diced small, 1/4 inch
1 cup Brown lentils, rinsed
1 qt Low sodium vegetable broth
1/2 cup Dried apricots, cut into bits

directions:

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. 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

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Quantity Ingredients  
1 each Medium onion, diced  
1 each Large carrots, peeled, diced small, 1/4 inc  
1 cup Brown lentils, rinsed  
1 qt Low sodium vegetable broth  
1/2 cup Dried apricots, cut into bits  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 374 kcal (18%)
Calories from Fat 81 kcal (0%)
Total Fat 9 g (13%)
Saturated Fat 5 g (25%)
Cholesterol 0 mg (0%)
Sodium 1673 mg (69%)
Total Carbohydrates 71 g (23%)
Dietary Fiber 12 g (48%)
Protein 20 g (33%)
Vitamins
Vitamin A 10155 IU (203%)
Vitamin C 9 mg (15%)
Minerals
Calcium 86 mg (1%)
Iron 10 mg (16%)
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