Valentine’s Day Red Lentil Stew

Feb 13 2013

A hearty, satisfying vegetarian stew loaded with beautiful red color that is perfect for Valentine’s Day. 

Serves 8 

Dietitian's Tip: 

Much more than just soup, this is a meal in a pot! Pair this stew with a light green salad and a glass of low fat milk, to meet 100% of your daily vitamin A and C needs plus 25% of your daily iron. Including an 8 ounce glass of 1% milk with this soup provides an additional 300 mg of calcium! 

Ingredients: 

¼ cup extra virgin olive oil
2 yellow onions, chopped
2 ribs celery, chopped
2 cups dried red lentils
3 large carrots, chopped
1 yellow bell pepper, chopped
3 garlic cloves, minced
1 28 ounce can crushed tomatoes
1 cup chard or kale, cut into fine julienne
6 cups low-sodium vegetable broth
2-3 cups water
 

Preparation: 

-In a large soup pot, heat olive oil and sauté onions and celery until translucent.
-Add lentils, carrots, bell pepper, and garlic, sauté 3-4 minutes more, stirring constantly.
-Add tomatoes, kale, vegetable broth and 2 cups water.
-Cover, bring to a boil, reduce heat to low and simmer for 1-1 ½ hours or until lentils are tender. Add more water during cooking, if necessary.
 

Nutrition Information: 

Per serving: 320 calories, 8 g total fat, 1 g saturated fat, 46 g carbohydrates, 16 g protein, 11 g fiber, 290 mg sodium, 876 mg potassium, 14 mg magnesium, 105 mg calcium