Lentil Stew with Winter Vegetables

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Lentil Stew with Winter Vegetables
60 min.
4
403kcal

Suggestions


Warm up your winter days with a hearty and nutritious Lentil Stew with Winter Vegetables. This delightful dish is not only vegetarian and gluten-free, but it also boasts a remarkable health score of 100, making it a perfect choice for those looking to nourish their bodies without sacrificing flavor. Packed with vibrant baby carrots, earthy beets, and creamy butternut squash, this stew is a celebration of seasonal produce that will leave you feeling satisfied and energized.

The combination of French green lentils and fresh kale provides a wholesome base, while the addition of aromatic garlic and fresh thyme infuses the dish with a comforting warmth. Topped with crumbles of aged goat cheese, this stew offers a delightful contrast of textures and flavors that will tantalize your taste buds. With just 403 calories per serving, it’s an ideal meal for lunch or dinner, ensuring you can enjoy a delicious main course without the guilt.

Ready in just 60 minutes, this Lentil Stew is perfect for busy weeknights or leisurely weekends. Whether you’re serving it alongside crusty bread or enjoying it on its own, this dish is sure to become a favorite in your kitchen. Embrace the flavors of winter and treat yourself to a bowl of this nourishing stew that warms both the body and soul.

Ingredients

  • bunch baby carrots trimmed scrubbed ( 5)
  • bunch chioggia beets peeled halved ( 5) (or 3 large beets, )
  • 0.3 teaspoon pepper black freshly ground
  • cup butternut squash cubed ()
  • cup green lentils french
  • 0.5 cup flat-leaf parsley minced
  • sprigs thyme leaves fresh
  • cloves garlic minced
  • ounces aged goat cheese cut into small pieces)
  • cups kale stemmed chopped
  • tablespoons olive oil 
  • medium onion chopped
  • teaspoon salt 
  • small turnips scrubbed cut into 1/2-in. cubes ( 1 cup)

Equipment

  • pot

Directions

  1. Heat olive oil in a medium pot over medium-high heat.
  2. Add onion and cook until translucent, about 3 minutes.
  3. Add garlic, lentils, salt, pepper, thyme, and 4 cups water. Bring to a boil, then reduce heat to medium-low.
  4. Add turnips, beets, and squash and simmer gently, stirring occasionally, 20 minutes.
  5. Add kale and carrots and cook 10 minutes, or until vegetables are tender and most of the liquid has been absorbed.
  6. Remove from heat and stir in parsley and goat cheese.
  7. Serve immediately, accompanied by crusty bread.
  8. Note: Semifirm aged goat cheese, available at most cheese counters, has an assertive flavor that pairs well with winter greens and root vegetables. Its firmer texture holds up well when heated.

Nutrition Facts

Calories403kcal
Protein19.28%
Fat27.63%
Carbs53.09%

Properties

Glycemic Index
89.9
Glycemic Load
8.14
Inflammation Score
-10
Nutrition Score
38.752608434014%

Flavonoids

Catechin
0.17mg
Apigenin
16.18mg
Luteolin
0.55mg
Isorhamnetin
6.33mg
Kaempferol
10.12mg
Myricetin
1.16mg
Quercetin
10.47mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:403.21kcal
20.16%
Fat:12.73g
19.59%
Saturated Fat:4.26g
26.61%
Carbohydrates:55.05g
18.35%
Net Carbohydrates:32.43g
11.79%
Sugar:14.09g
15.66%
Cholesterol:9.78mg
3.26%
Sodium:837.85mg
36.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.99g
39.99%
Vitamin A:22248.13IU
444.96%
Vitamin K:223.37µg
212.73%
Folate:374.96µg
93.74%
Fiber:22.63g
90.51%
Manganese:1.4mg
69.81%
Vitamin C:54.98mg
66.64%
Vitamin B1:0.58mg
38.8%
Iron:6.9mg
38.34%
Phosphorus:375.24mg
37.52%
Potassium:1283.83mg
36.68%
Copper:0.66mg
33%
Vitamin B6:0.65mg
32.72%
Magnesium:117.86mg
29.47%
Zinc:3.28mg
21.88%
Vitamin B2:0.36mg
20.97%
Calcium:205.69mg
20.57%
Vitamin B5:2.02mg
20.21%
Vitamin B3:3.12mg
15.61%
Vitamin E:2.02mg
13.49%
Selenium:7.08µg
10.11%
Source:My Recipes