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Lentil Stew with Dried Fruit

  • Servings:

    Serves 4 as an appetizer
  • Prep Time:

    10 minutes
  • Cook Time:

    25 minutes


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


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


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%)
Vitamin A 10155 IU (28%)
Vitamin C 9 mg (10%)
Calcium 86 mg (7%)
Iron 10 mg (56%)