Green Lentil Stew with a Tomato Sauce

Green Lentil Stew with a Tomato Sauce

The hearty goodness of this meatless dish is only increased by its utter simplicity of preparation.

4 servings
Preparation 5 min
Cooking 30 min

180 calories per serving 


Ingredients

1 cup green-brown lentils (dried), rinsed and drained   150 g
2 cups My Mother's Tomato Sauce (Recipe)   500 mL
1 pinch salt [optional]   0.1 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse the lentils and pick out any small stones and debris. Cook them in a saucepan of salted water, about 20-25 min until tender but still somewhat al dente. Drain the lentils, discard the liquid, and set them aside.
  2. Heat My Mother's Tomato Sauce in a saucepan over medium-low heat. Add the lentils and cook 5-7 min, with occasional stirring, until the lentils are fully cooked.
  3. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (210g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

4.5 g

7 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

250 mg

10 %

Carbohydrate

28 g

9 %

Fibre

6 g

23 %

Sugars

5 g

Protein

11 g

Vitamin A

25 %

Vitamin C

20 %

Calcium

4 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Niacin, Pantothenic Acid, Selenium, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of :
Copper, Fibre, Magnesium, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Excellent source of :
Folacin, Iron, Manganese, Potassium, Vitamin A
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian


My Mother's Tomato Sauce

My Mother's Tomato Sauce

The tomato sauce is a pillar of Italian cuisine. Even if it is rather simple, there are as many versions as there are Italian families! These recipes are passed on from mother to daughter, each convinced they own the only «true» one and are therefore kept secret. I will share THE true one with you.

625 ml (2.5 cups)
Preparation 10 min
Cooking 20 min


Ingredients

1 2/3 cup canned tomatoes (diced)   400 g
1 clove garlic    
1/2 onions, finely chopped   100 g
1/2 carrots, finely chopped   50 g
1/4 stalk celery, finely chopped   18 g
2 tbsp olive oil   30 mL
1/2 tsp salt   2 g
1/4 tsp ground pepper   1 g

Before you start

A food processor to chop the vegetables and a pressure cooker to reduce the cooking time would make things easier with this recipe.

Method

  1. Finely chop the onion, carrot, celery, and garlic.
  2. Heat the oil in the pressure cooker or in a saucepan over low heat. Add the chopped vegetables. Cook 4-5 min, stirring a few times: the vegetables must soften without burning. Add the diced tomatoes, salt and pepper to taste.
  3. If you are using a pressure cooker, cover, close, and bring to high pressure. Cook 15 min from the time it starts to spatter. (Follow the manufacturer's directions to determine when high pressure has been reached). If you are not using a pressure cooker, simmer, covered, for about 45 min.

Remarks

This sauce can be stored up to 2 weeks in the refrigerator. Freeze larger quantities.

This recipe is in the following categories: Tomatoes | Sauces & Dips | Halal | Kosher | Vegan | Vegetarian | Italian

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