夕食普通

Crock Pot Vegetable Lentil Stew

Name: Crock Pot Vegetable Lentil Stew
Prep time: 15 min
Cook time: 240 min
Total time: 255 min
Yield: 8
Ingredients: 2 tablespoons olive oil; 1 large onion, sliced; 3 cloves garlic, minced; 2 bay leaves; salt; 1 cup carrot, chopped; 2 cups kale, chopped; 2 cups chard, chopped; 2 cups dried lentils; 8 cups low-sodium vegetable broth; 1 can (14.5 ounces) low-sodium chopped tomatoes; low-fat plain yogurt

This lentil stew is full of wholesome vegetables, protein, and fiber. Although it can cook for several hours in the crockpot, the "hands on" preparation time is low.

4 h 15 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/8 of recipe

225

カロリー

14g

タンパク質

36g

炭水化物

脂質

13g

食物繊維

糖類

153mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

olive oil
2 tablespoons · or cooking oil of choice
onion, sliced
1 large
garlic, minced
3 cloves
bay leaves
2
salt
optional, 2 teaspoons
carrot, chopped
1 cup
kale, chopped
2 cups
chard, chopped
2 cups
dried lentils
2 cups
low-sodium vegetable broth
8 cups · or stock
low-sodium chopped tomatoes
1 can (14.5 ounces)
low-fat plain yogurt
optional, 1 teaspoon per serving

作り方

1
Wash hands with soap and water.
2
Sauté onion and garlic with olive oil.
3
Combine sauté mix with the rest of the ingredients in a crock pot.
4
Cook on low for 8 hours or high for 4 hours.
5
Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional).

出典: USDA MyPlate Kitchen · Del Norte (California) Department of Health and Human Services and University of Kentucky Expanded Food and Nutrition Education Program (EFNEP)

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