Lentil Stew with Sausage and Potatoes

Gluten Free
Very Healthy
Health score
100%
Lentil Stew with Sausage and Potatoes
45 min.
4
922kcal

Suggestions

Ingredients

  •  bay leaf 
  • cups brown lentils picked over rinsed
  • teaspoon curry powder 
  • 0.5 cup feta cheese crumbled
  • large garlic cloves minced
  • tablespoon juice of lemon fresh
  • tablespoons olive oil 
  • 10 small red-skinned potatoes quartered
  • 0.5 pound turkey kielbasa diced
  • cups vegetable broth low-sodium
  • small bunch watercress leaves 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat 2 tablespoons of the oil in a large, heavy saucepan over medium heat.
  2. Add garlic and curry powder and cook, stirring, until garlic is fragrant.
  3. Add broth, bay leaf, and lentils and bring to a boil. Lower heat, cover, and simmer 15 minutes.
  4. Add potatoes, cover, and cook until potatoes and lentils are tender but not mushy, about 10 to 15 minutes longer.
  5. While lentils are cooking, place kielbasa in a large nonstick skillet, over medium-high heat. Brown on both sides, set aside, and keep warm.
  6. Remove tough stems from arugula (or watercress) and coarsely chop. When stew is cooked, toss with remaining 2 tablespoons of oil, lemon juice, and arugula. Season with salt and freshly ground pepper. Top each serving with kielbasa and feta.

Nutrition Facts

Calories922kcal
Protein19.39%
Fat23.73%
Carbs56.88%

Properties

Glycemic Index
29.65
Glycemic Load
7.48
Inflammation Score
-9
Nutrition Score
53.30521769109%

Flavonoids

Catechin
0.34mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
1.45mg
Myricetin
0.06mg
Quercetin
4.7mg
Gallocatechin
0.13mg

Nutrients percent of daily need

Calories:922.1kcal
46.1%
Fat:24.71g
38.01%
Saturated Fat:6.88g
43%
Carbohydrates:133.26g
44.42%
Net Carbohydrates:94.96g
34.53%
Sugar:10.4g
11.56%
Cholesterol:46.74mg
15.58%
Sodium:977.79mg
42.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.42g
90.83%
Fiber:38.3g
153.21%
Folate:549.09µg
137.27%
Manganese:1.97mg
98.53%
Iron:16.21mg
90.05%
Phosphorus:870.7mg
87.07%
Potassium:3018.38mg
86.24%
Vitamin B1:1.27mg
84.35%
Vitamin B6:1.59mg
79.48%
Vitamin C:63.15mg
76.55%
Magnesium:231.94mg
57.99%
Copper:1.16mg
57.76%
Zinc:7.8mg
52.02%
Vitamin B3:9.71mg
48.54%
Vitamin K:42.52µg
40.49%
Selenium:26.06µg
37.24%
Vitamin B2:0.6mg
35.5%
Vitamin B5:3.46mg
34.64%
Calcium:216.5mg
21.65%
Vitamin E:2.79mg
18.63%
Vitamin B12:0.56µg
9.34%
Vitamin A:434.37IU
8.69%
Vitamin D:0.19µg
1.26%
Source:My Recipes