Lentil Stew with Ham and Greens

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Lentil Stew with Ham and Greens
45 min.
5
307kcal

Suggestions


Welcome to a delightful culinary experience with our Lentil Stew with Ham and Greens! This hearty dish is not only a feast for the senses but also a powerhouse of nutrition, boasting a health score of 75. Perfect for lunch or dinner, this gluten-free and dairy-free recipe is designed to satisfy your cravings while keeping your health in check.

Imagine a warm bowl of stew, brimming with tender lentils, savory smoked ham, and vibrant greens like Swiss chard or collard greens. Each spoonful is a comforting blend of flavors, enhanced by aromatic herbs such as basil and thyme, and a hint of black pepper for that perfect kick. The addition of chopped potatoes and carrots adds a delightful texture, making this dish a complete meal that will leave you feeling nourished and satisfied.

Ready in just 45 minutes, this recipe serves five, making it an ideal choice for family gatherings or meal prep for the week ahead. With only 307 calories per serving, you can indulge without the guilt. So, gather your ingredients, fire up your Dutch oven, and let’s create a deliciously healthy Lentil Stew that will warm your heart and soul!

Ingredients

  • 1.5 cups baking potato chopped
  •  bay leaves 
  • 0.5 teaspoon pepper black
  • 14.5 ounce canned tomatoes diced drained canned
  • 0.5 cup carrots chopped
  • teaspoon basil dried
  • cup lentils dried
  • 0.5 teaspoon thyme leaves dried
  • cups less-sodium chicken broth fat-free
  • tablespoons parsley fresh chopped
  •  garlic cloves minced
  • 1.5 tablespoons olive oil 
  • cup onion chopped
  • cup ham smoked chopped
  • cups swiss chard chopped

Equipment

  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and garlic; saut 5 minutes.
  3. Add broth, lentils, carrot, and bay leaves; bring to a boil. Partially cover, reduce heat, and simmer 20 minutes.
  4. Add Swiss chard, potato, and ham; bring to a boil. Reduce heat; simmer 15 minutes or until potato is tender. Stir in tomatoes, basil, thyme, and pepper; simmer 10 minutes. Discard bay leaves.
  5. Sprinkle with parsley.

Nutrition Facts

Calories307kcal
Protein25.72%
Fat19.02%
Carbs55.26%

Properties

Glycemic Index
63.04
Glycemic Load
12.16
Inflammation Score
-10
Nutrition Score
31.420869682146%

Flavonoids

Catechin
0.13mg
Apigenin
5.18mg
Luteolin
0.07mg
Isorhamnetin
1.6mg
Kaempferol
2.17mg
Myricetin
0.4mg
Quercetin
7.12mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:307.15kcal
15.36%
Fat:6.73g
10.36%
Saturated Fat:1.14g
7.15%
Carbohydrates:44g
14.67%
Net Carbohydrates:28.08g
10.21%
Sugar:7.16g
7.95%
Cholesterol:16.32mg
5.44%
Sodium:1470.04mg
63.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.48g
40.95%
Vitamin K:150.69µg
143.51%
Vitamin A:3626.49IU
72.53%
Fiber:15.92g
63.66%
Folate:244.27µg
61.07%
Manganese:1.05mg
52.43%
Phosphorus:352.85mg
35.28%
Vitamin B1:0.49mg
32.74%
Iron:5.86mg
32.56%
Vitamin C:26.39mg
31.99%
Potassium:1117.66mg
31.93%
Vitamin B6:0.64mg
31.92%
Copper:0.57mg
28.29%
Magnesium:100.7mg
25.18%
Vitamin B3:4.12mg
20.61%
Zinc:3.05mg
20.33%
Vitamin E:2.45mg
16.36%
Vitamin B5:1.61mg
16.15%
Calcium:143.68mg
14.37%
Vitamin B2:0.24mg
14.01%
Selenium:9.59µg
13.7%
Vitamin B12:0.45µg
7.57%
Source:My Recipes