저녁보통

Delicious Lentil Stew

Name: Delicious Lentil Stew
Prep time: 15 min
Cook time: 80 min
Total time: 95 min
Yield: 8
Ingredients: 2 tablespoons butter; 1 cup onion, chopped; 6 cups water; 2 cups dry lentils, washed; 1 teaspoon Worcestershire sauce; 1/2 teaspoon oregano; 1/4 teaspoon garlic powder; 6 large carrots, cut into 1/2-inch pieces; 8 medium celery stalks; 1 teaspoon salt; 1 can (14.5 ounces) whole tomatoes, low-sodium, cut into pieces

Lentils are a great variety of dried legume! They are full of protein, fiber, and nutrients like iron; have a great taste; and cook faster than dried beans because they do not require pre-soaking. Try them in this hearty stew for lunch or dinner.

1 h 35 min8 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/8 of recipe (394g)

227

칼로리

14g

단백질

37g

탄수화물

지방

14g

식이섬유

당류

382mg

나트륨

포화지방 2 g · 콜레스테롤 8 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

butter
2 tablespoons · or margarine
onion, chopped
1 cup
water
6 cups
dry lentils, washed
2 cups · soaking not necessary
Worcestershire sauce
1 teaspoon
oregano
1/2 teaspoon
garlic powder
1/4 teaspoon
carrots, cut into 1/2-inch pieces
6 large
celery stalks
8 medium
salt
1 teaspoon
whole tomatoes, low-sodium, cut into pieces
1 can (14.5 ounces) · or 3-4 fresh tomatoes cut in wedges

조리법

1
Wash hands with soap and water.
2
Melt butter in a large skillet.
3
Sauté onion until tender.
4
Add water, lentils, Worcestershire sauce, oregano, and garlic powder.
5
Cover, bring to a boil. Reduce heat, and simmer for 45 minutes.
6
Add carrots, celery, and salt.
7
Cover and simmer 30 minutes more or until the vegetables are tender.
8
Add tomatoes. Heat thoroughly and serve.

출처: USDA MyPlate Kitchen · Go With Beans University of Wisconsin Cooperative Extension Service Eau Claire County

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