Directions:
- Preheat oven to 350 degrees F (175 degrees C).
- In a large saucepan over medium-low heat, combine 1 1/4 cups broth, yeast extract, lentils and barley. Simmer for 30 minutes.
- Meanwhile, in a medium saucepan combine remaining 3/4 cup broth, carrot, onion and walnuts; cook until tender, about 15 minutes.
- Meanwhile, bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and mash.
- Combine flour and water and stir into carrot mixture; simmer until thickened. Combine carrot mixture with lentil mixture and season with salt and pepper. Pour mixture into a 2 quart casserole dish. Spoon mashed potatoes over lentil mixture.
- Bake in preheated oven until lightly browned on top, about 30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 202.52 Kcal (848 kJ) | ||
| Calories from fat | 54.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.09g | 9% | |
|---|---|---|---|
| Cholesterol | 0.62mg | 0% | |
| Sodium | 373.82mg | 16% | |
| Potassium | 497.23mg | 11% | |
| Total Carbs | 30.61g | 10% | |
| Sugars | 4.3g | 17% | |
| Dietary Fiber | 7.79g | 31% | |
| Protein | 8.26g | 17% | |
| Vitamin C | 3.9mg | 6% | |
| Vitamin A | 0.6mg | 19% | |
| Iron | 2.6mg | 14% | |
| Calcium | 41.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 132.31 Kcal (554 kJ) | ||
| Calories from fat | 35.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.98g | 9% | |
|---|---|---|---|
| Cholesterol | 0.4mg | 0% | |
| Sodium | 244.21mg | 16% | |
| Potassium | 324.83mg | 11% | |
| Total Carbs | 20g | 10% | |
| Sugars | 2.81g | 17% | |
| Dietary Fiber | 5.09g | 31% | |
| Protein | 5.4g | 17% | |
| Vitamin C | 2.5mg | 6% | |
| Vitamin A | 0.4mg | 19% | |
| Iron | 1.7mg | 14% | |
| Calcium | 27.3mg | 4% | |
* 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.
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