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Lentil Stew with Dried Fruit

  • Servings:

    Serves 4 as an appetizer
  • Prep Time:

    10 minutes
  • Cook 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
Lentil Stew with Dried Fruit

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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