Rice and Lentil Stew with Olive Gremolata

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Rice and Lentil Stew with Olive Gremolata
45 min.
4
367kcal

Suggestions

Ingredients

  •  bay leaf 
  • ounce calamata olives pitted chopped
  • 0.5 teaspoon pepper red crushed
  • 0.5 cup green lentils french italian
  • 0.8 cup flat-leaf parsley chopped
  •  garlic cloves minced
  • tablespoon lemon zest finely grated
  • tablespoon olive oil extra-virgin
  • medium onion finely chopped
  • 1.5 cups peas frozen
  • 6.5 ounces rice medium-grain italian such as arborio
  • cups romaine lettuce coarsely chopped ()
  • servings salt 
  •  shallots minced
  •  thyme sprigs 
  • quarts water 

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. In a medium saucepan, bring 2 cups of the water to a boil.
  2. Add the lentils, cover and cook over low heat, stirring occasionally, until almost tender, about 30 minutes.
  3. Add a large pinch of salt and simmer until tender, about 3 minutes longer.
  4. Drain the lentils and spread them on a plate to cool.
  5. Heat the olive oil in a medium, enameled cast-iron casserole.
  6. Add the onion and shallot and cook over low heat, stirring, until softened, about 5 minutes.
  7. Add 2 cups of the water, 1/4 cup of the parsley, the thyme, bay leaf and a pinch of salt and bring to a boil. Cover and simmer over moderately low heat for 15 minutes.
  8. Add the peas, rice and the remaining 1 quart of water. Cover and cook over moderately low heat, stirring occasionally, until the rice is tender, about 20 minutes.
  9. Meanwhile, in a small bowl, toss the olives with the garlic, lemon zest and the remaining 1/2 cup of parsley. Season the gremolata with salt.
  10. Gently stir the lentils into the stew.
  11. Add the romaine and crushed red pepper, cover and cook over low heat until the lettuce is wilted, about 3 minutes. Season with salt. Discard the thyme sprigs and bay leaf. Ladle the stew into bowls, top with the olive gremolata and serve.
  12. Wine Recommendation: The salty olives and earthy lentils in this stew call for a big white (try the 1999 Regaleali Bianco from Sicily) or a light red with good acidity (such as the 2000 Antinori Santa Cristina).

Nutrition Facts

Calories367kcal
Protein14.91%
Fat13.7%
Carbs71.39%

Properties

Glycemic Index
78.73
Glycemic Load
33.78
Inflammation Score
-10
Nutrition Score
32.33043475773%

Flavonoids

Catechin
0.09mg
Epicatechin
0.01mg
Apigenin
24.26mg
Luteolin
0.42mg
Isorhamnetin
1.38mg
Kaempferol
0.36mg
Myricetin
1.7mg
Quercetin
6.67mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:366.67kcal
18.33%
Fat:5.62g
8.64%
Saturated Fat:0.82g
5.15%
Carbohydrates:65.86g
21.95%
Net Carbohydrates:51.54g
18.74%
Sugar:6.02g
6.69%
Cholesterol:0mg
0%
Sodium:349.11mg
15.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.76g
27.52%
Vitamin K:250.02µg
238.11%
Vitamin A:5595.69IU
111.91%
Folate:345.88µg
86.47%
Manganese:1.2mg
60.25%
Fiber:14.32g
57.29%
Vitamin C:45.4mg
55.03%
Vitamin B1:0.68mg
45.37%
Iron:6.08mg
33.77%
Phosphorus:247.15mg
24.71%
Copper:0.47mg
23.41%
Vitamin B6:0.43mg
21.53%
Magnesium:81.41mg
20.35%
Vitamin B3:4.07mg
20.34%
Potassium:655.85mg
18.74%
Zinc:2.72mg
18.14%
Selenium:10.68µg
15.25%
Vitamin B5:1.35mg
13.46%
Vitamin B2:0.2mg
11.99%
Calcium:93.91mg
9.39%
Vitamin E:1.22mg
8.11%
Source:My Recipes