Red Lentil Stew

Ingredients:

  • ¼ cup vegetable oil
  • 1 small onion finely chopped
  • 5 cloves garlic, finely chopped
  • 2 tablespoons chili powder
  • 8 cups water
  • 2 cups split red lentils rinsed and drained
  • 2 tablespoons tomato paste
  • ¾ teaspoon salt

Directions:

  1. Wash your hands with soap and warm water. In a large pot, heat oil over medium heat. Add onion and cook until tender. Stir in garlic and chili powder. Cook for 1 minute.
  2. Add water, lentils, tomato paste, and salt.
  3. Bring to a boil. Reduce heat to low and simmer until lentils are tender, about 20 minutes (or 30 minutes for brown lentils). Stir occasionally.
  4. Serve hot with your favorite whole grain bread.
     

Nutrition Facts (Per Serving):

Calories,242; Carbohydrate, 31 g; Protein, 13 g; Total Fat, 8 g; Saturated Fat, 1 g; Trans fat,0 g; Cholesterol, 0 mg; Fiber,8 g; Total Sugars, 2 g; Sodium, 247 mg; Calcium, 34 mg; Folate, 3 mcg; Iron, 3 mg; Percent Calories from Fat, 30%.

Makes 8 servings, approximately 1 cup each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

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Red Lentil Stew

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Red Lentil Stew
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Lunch
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Ingredients

  • ¼ cup vegetable oil
  • 1 small onion finely chopped
  • 5 cloves garlic, finely chopped
  • 2 tablespoons chili powder
  • 8 cups water
  • 2 cups split red lentils rinsed and drained
  • 2 tablespoons tomato paste
  • ¾ teaspoon salt

Directions

  1. Wash your hands with soap and warm water. In a large pot, heat oil over medium heat. Add onion and cook until tender. Stir in garlic and chili powder. Cook for 1 minute.
  2. Add water, lentils, tomato paste, and salt.
  3. Bring to a boil. Reduce heat to low and simmer until lentils are tender, about 20 minutes (or 30 minutes for brown lentils). Stir occasionally.
  4. Serve hot with your favorite whole grain bread.
     

Nutrition Facts (Per Serving)

Calories,242; Carbohydrate, 31 g; Protein, 13 g; Total Fat, 8 g; Saturated Fat, 1 g; Trans fat,0 g; Cholesterol, 0 mg; Fiber,8 g; Total Sugars, 2 g; Sodium, 247 mg; Calcium, 34 mg; Folate, 3 mcg; Iron, 3 mg; Percent Calories from Fat, 30%.

Makes 8 servings, approximately 1 cup each.

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