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–+ servings

Vegetable and Lentil Stew

Print Recipe
Servings 6 servings

Ingredients
  

  • 2 tablespoons olive oil
  • 1/2 cup diced onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced carrots
  • 2 cloves garlic minced
  • 2 tablespoons tomato paste
  • 2 cups dry lentils
  • 5 cups low sodium vegetable broth
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped yellow squash
  • 1/2 cup chopped tomatoes
  • 1/2 cup quartered mushrooms
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 tablespoon chopped fresh parsley
  • sea salt and freshly ground black pepper to taste

Instructions
 

  • Heat the olive oil over medium-high heat in a large sauce pan with a tight-fitting lid; add onion, bell pepper and carrot and sauté for 2 minutes.
  • Add garlic and tomato paste and stir for 1 minute. Add lentils and broth; bring mixture to a boil then reduce heat, cover and simmer for 15 minutes.
  • Add remaining ingredients; cover and simmer for 10 more minutes.

Notes

SERVING SUGGESTION: Serve whole grain rolls and butter on the side; add sliced pears drizzled with honey. VEGETARIAN: No changes necessary.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure tomato paste and broth are gluten free.
NUTRITION: Per Serving: 327 Calories; 5g Fat; 28g Protein; 45g Carbohydrate; 24g Dietary Fiber; 0mg Cholesterol; 518mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 Fat. Points: 7
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