Lentil Stew With Pumpkin or Sweet Potatoes Recipe

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Lentil Stew With Pumpkin or Sweet Potatoes

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Ingredients:

Serving

1 cup brown lentils, rinsed and picked over
6 cups water or 6 cups vegetable stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
1 pinch saffron
1/2 tsp turmeric
20 sprigs cilantro , tied into a bunch
salt
1 tsp ground ginger
1 carrot, large, peeled and cut into 1/4-inch dice
225 g pumpkin or 225 g squash or 225 g sweet potatoes, peeled and cut into 1/4-inch dice
3 tbsp tomato paste
fresh ground pepper
3 tbsp parsley, chopped

Directions:

Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil.
Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.
Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender.
Discard the cilantro bundle, taste and adjust seasonings.
Just before serving, stir in the parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	219.79 Kcal (920 kJ)
Calories from fat	6.06 Kcal
		% Daily Value*
Total Fat	0.67g	1%
Sodium	38.39mg	2%
Potassium	959.07mg	20%
Total Carbs	40.74g	14%
Sugars	6.26g	25%
Dietary Fiber	17.54g	70%
Protein	14.42g	29%
Vitamin C	20mg	33%
Vitamin A	0.2mg	6%
Iron	5.3mg	30%
Calcium	105.9mg	11%

Amount Per 100 g
Calories	41.19 Kcal (172 kJ)
Calories from fat	1.14 Kcal
		% Daily Value*
Total Fat	0.13g	1%
Sodium	7.19mg	2%
Potassium	179.74mg	20%
Total Carbs	7.64g	14%
Sugars	1.17g	25%
Dietary Fiber	3.29g	70%
Protein	2.7g	29%
Vitamin C	3.8mg	33%
Iron	1mg	30%
Calcium	19.8mg	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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