French Lentil and Portabella Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
French Lentil and Portabella Stew
55 min.
4
256kcal

Suggestions


Welcome to a delightful culinary experience with our French Lentil and Portabella Stew! This hearty dish is not only a feast for the senses but also a wholesome choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free meal. Perfectly suited for lunch or dinner, this stew is packed with flavor and nutrition, making it an ideal main course for any occasion.

Imagine the rich aroma of caramelized onions mingling with the earthy notes of Portabella mushrooms and the fragrant herbs of thyme and rosemary. As the lentils simmer in a savory vegetable broth, they absorb all the delicious flavors, creating a comforting and satisfying dish that warms the soul. With just 55 minutes of preparation, you can serve a meal that is not only delicious but also nourishing, with only 256 calories per serving.

This stew is a wonderful way to incorporate plant-based protein into your diet, with lentils providing a hearty base that is both filling and nutritious. Whether you're a seasoned vegetarian or simply looking to explore new flavors, this French Lentil and Portabella Stew is sure to impress. Gather your ingredients, roll up your sleeves, and get ready to enjoy a bowl of comfort that celebrates the beauty of wholesome, plant-based cooking!

Ingredients

  •  bay leaves 
  •  carrots sliced
  • ribs celery chopped
  • tsp thyme dried
  • tbsp rosemary leaves dried fresh crumbled crushed chopped (or 2 tsp. , or )
  • cloves garlic minced
  • 200 lentils french rinsed
  • large onion chopped
  • servings pepper black generous
  • ounces portabello mushrooms sliced chopped
  • 0.3 cup red wine 
  • servings salt to taste
  • cups vegetable stock 

Equipment

    Directions

    1. Add a little water, if you like, to prevent sticking. Stir the onions until they begin to brown (we’re going for caramelized onions without the oil), about 5 minutes. Then add the garlic and mushrooms and cook, covered but stirring occasionally, until the mushrooms release their juices.
    2. Add 4 cups of vegetable broth (I used Un-Chicken broth from Imagine Foods, but you can use your favorite broth). Stir in the lentils and remaining ingredients, except the wine and salt. Cover and cook until the lentils are just tender (they’d be al dente if they were pasta), about 20 minutes. When the lentils are barely tender, add the red wine. (I used a nice yet inexpensive Merlot, but you can use whatever you like, as long it is a wine you can drink–not one of those horrible “cooking wines” you find in the grocery store. If you are not a wine drinker, you can leave this out, but I like the taste it gives to the stew.) If more liquid is needed, add a little more broth. Check the seasonings and add salt to taste. Cover and simmer until lentils and vegetables are all tender, at least 15 more minutes.

    Nutrition Facts

    Calories256kcal
    Protein25.38%
    Fat3.27%
    Carbs71.35%

    Properties

    Glycemic Index
    56.96
    Glycemic Load
    3.46
    Inflammation Score
    -10
    Nutrition Score
    14.92260864377%

    Flavonoids

    Cyanidin
    0.03mg
    Petunidin
    0.3mg
    Delphinidin
    0.3mg
    Malvidin
    2.08mg
    Peonidin
    0.19mg
    Catechin
    1.07mg
    Epigallocatechin
    0.01mg
    Epicatechin
    0.57mg
    Hesperetin
    0.09mg
    Naringenin
    0.37mg
    Apigenin
    0.6mg
    Luteolin
    0.27mg
    Isorhamnetin
    1.88mg
    Kaempferol
    0.38mg
    Myricetin
    0.12mg
    Quercetin
    7.95mg
    Gallocatechin
    0.01mg

    Nutrients percent of daily need

    Calories:255.89kcal
    12.79%
    Fat:0.88g
    1.36%
    Saturated Fat:0.09g
    0.53%
    Carbohydrates:43.42g
    14.47%
    Net Carbohydrates:25.18g
    9.16%
    Sugar:7.53g
    8.36%
    Cholesterol:0mg
    0%
    Sodium:1180.6mg
    51.33%
    Alcohol:1.59g
    100%
    Alcohol %:0.46%
    100%
    Protein:15.45g
    30.89%
    Vitamin A:5716.3IU
    114.33%
    Fiber:18.24g
    72.96%
    Iron:4.69mg
    26.07%
    Vitamin K:16.3µg
    15.52%
    Manganese:0.25mg
    12.42%
    Selenium:8.58µg
    12.26%
    Vitamin B3:2.39mg
    11.96%
    Potassium:394.53mg
    11.27%
    Vitamin C:8.69mg
    10.53%
    Vitamin B6:0.21mg
    10.29%
    Copper:0.17mg
    8.57%
    Folate:33.77µg
    8.44%
    Phosphorus:80.37mg
    8.04%
    Calcium:73.43mg
    7.34%
    Vitamin B5:0.69mg
    6.86%
    Vitamin B2:0.1mg
    6.12%
    Vitamin B1:0.07mg
    4.93%
    Magnesium:13.37mg
    3.34%
    Zinc:0.46mg
    3.1%
    Vitamin E:0.3mg
    2%