Lentil Stew a La Fez Recipe

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Ingredients:

Serving

1 cup green lentil , picked over and washed
2 1/2 cups water
1/2 tsp turmeric
1/4 tsp ground ginger
1 pinch nutmeg
1 tbsp olive oil
1 medium white onion, diced and chopped
1 large carrot , cut lengthwise and sliced 1/4 inch thick
1 large celery rib, sliced 1/4 inch thick
1/2 large fennel bulb, split lengthwise and sliced 1/4 inch thick
2 garlic cloves, minced
2 large potatoes, peeled and diced into 1 inch cubes
1 lb plum tomato, seeded and diced
1/4 tsp cinnamon
1/4 tsp turmeric
2 -3 tsp cumin
1 cup vegetable stock
2 tbsp reduced sodium soy sauce
1 tsp harissa
red pepper flakes , would work well here
1 tbsp fennel leaves, chopped
salt and pepper

Directions:

Place lentils, water, tumeric, ginger and nutmeg in a medium saucepan and bring to a boil; reduce to a simmer and cook uncovered for 20 minutes. At the end of 20 minutes your lentils will be still firm and
You will have very little water left in the pot, the lentils finish cooking with the stew.
At the point your lentils have been cooking 15 minutes, place olive oil in a large saucepan over medium heat. Add onions, carrots, celery and fennel. Cook for 5 minutes until vegetables begin to soften. Add garlic and cook another 30 seconds.
Mix the lentils into the vegetables in the larger pot and stir well.
Add the remaining ingredients, stir again and simmer for 20-30 minutes.
If the stew seems dry, add additional vegetable stock or water.
When ready to serve, season with salt and pepper to taste. Sprinkle chopped fennel fronds on top.
Serve hot on couscous or rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	536.11 Kcal (2245 kJ)
Calories from fat	39.38 Kcal
		% Daily Value*
Total Fat	4.38g	7%
Sodium	9894.35mg	412%
Potassium	1210.29mg	26%
Total Carbs	97.62g	33%
Sugars	8.43g	34%
Dietary Fiber	21.89g	88%
Protein	17.22g	34%
Vitamin C	22.4mg	37%
Vitamin A	2mg	65%
Iron	51.4mg	286%
Calcium	114.3mg	11%

Amount Per 100 g
Calories	98.72 Kcal (413 kJ)
Calories from fat	7.25 Kcal
		% Daily Value*
Total Fat	0.81g	7%
Sodium	1821.94mg	412%
Potassium	222.86mg	26%
Total Carbs	17.98g	33%
Sugars	1.55g	34%
Dietary Fiber	4.03g	88%
Protein	3.17g	34%
Vitamin C	4.1mg	37%
Vitamin A	0.4mg	65%
Iron	9.5mg	286%
Calcium	21.1mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

10.3

Points
12

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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