Lentils San Stefano

Dairy Free
Health score
11%
Lentils San Stefano
120 min.
4
604kcal

Suggestions


Welcome to the delightful world of Lentils San Stefano! This hearty and nourishing dish is perfect for those seeking a savory, satisfying meal that is both dairy-free and packed with flavor. With its rustic roots from Abruzzo, this recipe combines the earthy goodness of Italian lentils with aromatic herbs and vibrant tomatoes, creating a symphony of tastes that will transport your taste buds straight to Italy.

Imagine a warm bowl of tender lentils simmered to perfection, enriched with the savory essence of garlic and onion, complemented by the freshness of basil and oregano. The golden chunks of sautéed potatoes add a delightful richness, making it a fulfilling main course for lunch or dinner. Served atop crispy, toasted slices of Italian bread, this dish becomes a comforting feast that is sure to impress family and friends alike.

Not only is Lentils San Stefano delicious, but it is also a wonderful option for those who are mindful of their dietary choices. At just 604 calories per serving, it's a meal that allows you to indulge without guilt. So gather your ingredients, roll up your sleeves, and get ready to create a dish that embodies warmth, tradition, and the essence of Italian home cooking!

Ingredients

  • 0.5 teaspoon pepper black
  • 14 oz canned tomatoes whole finely chopped canned
  • tablespoons basil fresh chopped
  • large garlic cloves finely chopped
  • slices bread italian toasted (1/ and 3 inches in diameter)
  • 0.5 lb lentils french italian picked over ()
  • tablespoons olive oil 
  • large onion finely chopped
  • tablespoon oregano fresh finely chopped
  • 0.5 cup fat fresh chopped (from butcher)
  • 0.5 lb potatoes boiling peeled cut into 1/4-inch dice (2 medium)
  • teaspoon salt 
  • teaspoon sugar 
  •  turkish or 
  • cups water cold

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • pot
  • slotted spoon
  • colander

Directions

  1. Bring 3 cups water and bay leaf to a boil in a 2- to 3-quart saucepan, then add lentils and simmer, uncovered, 2 minutes.
  2. Remove pan from heat and let lentils soak 1 hour.
  3. Drain lentils in a colander.
  4. Cook pork fat in a 6-quart heavy pot over moderate heat, stirring occasionally, until deep golden and some fat is rendered, 6 to 8 minutes, then discard solids. (If using bacon, transfer with a slotted spoon to paper towels to drain and reserve for garnish.)
  5. Add oil to fat in pot and heat over moderately high heat until hot but not smoking, then fry bread, turning once, until golden, about 1 minute total.
  6. Transfer toasts to paper towels to drain and lightly season with salt.
  7. Add potatoes to fat in pot and sauté, stirring, until golden, 7 to 8 minutes.
  8. Transfer with a slotted spoon to fresh paper towels to drain.
  9. Add onion and garlic to pot and sauté, stirring, until golden, 6 to 8 minutes. Stir in lentils, tomatoes with their juice, sugar, salt, pepper, and remaining 5 cups water and simmer, uncovered, stirring occasionally, until lentils are just tender and stew is thickened, 40 to 45 minutes. Discard bay leaf and stir in potatoes, basil, oregano, and salt and pepper to taste. Thin stew with water if desired, then serve over toasts or with toasts on the side.
  10. Sprinkle with bacon if using.
  11. *Available at specialty foods shops and natural foods stores.

Nutrition Facts

Calories604kcal
Protein14.92%
Fat45.05%
Carbs40.03%

Properties

Glycemic Index
58.52
Glycemic Load
1.67
Inflammation Score
-9
Nutrition Score
13.200434708077%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
8.01mg

Nutrients percent of daily need

Calories:604.31kcal
30.22%
Fat:30.09g
46.29%
Saturated Fat:9.28g
58.01%
Carbohydrates:60.15g
20.05%
Net Carbohydrates:39.51g
14.37%
Sugar:10.75g
11.95%
Cholesterol:19.52mg
6.51%
Sodium:891.16mg
38.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.43g
44.86%
Fiber:20.65g
82.59%
Iron:5.92mg
32.88%
Vitamin K:22.55µg
21.47%
Vitamin B3:2.87mg
14.35%
Vitamin C:11.26mg
13.65%
Manganese:0.27mg
13.59%
Vitamin B6:0.26mg
12.76%
Potassium:444.58mg
12.7%
Vitamin E:1.9mg
12.64%
Vitamin B1:0.18mg
11.92%
Phosphorus:100.86mg
10.09%
Copper:0.2mg
10.04%
Selenium:6.71µg
9.58%
Calcium:92.53mg
9.25%
Folate:34.05µg
8.51%
Magnesium:33.09mg
8.27%
Zinc:0.76mg
5.04%
Vitamin B2:0.08mg
4.69%
Vitamin B5:0.4mg
3.96%
Vitamin B12:0.15µg
2.46%
Vitamin A:119.1IU
2.38%
Source:Epicurious