Slow Cooker Lentil Cauliflower Stew

Vegetarian
Gluten Free
Very Healthy
Popular
Health score
100%
Slow Cooker Lentil Cauliflower Stew
495 min.
8
312kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.3 tsp pepper black
  • 32 oz frangelico diced with juice canned
  • large carrots peeled chopped
  • lb cauliflower chopped
  • 0.5 tsp ground pepper for a milder flavor (very spicy-- add)
  •  celery stalks chopped
  • tsp cumin 
  • 16 oz lentils dried
  • tbsp thyme dried fresh chopped
  •  garlic clove chopped
  • tsp kosher salt to taste (or )
  •  leek white green washed halved chopped
  • servings cream plain sour grated
  • tbsp olive oil 
  • large onion chopped ( 2 cups of onion)
  • cups swiss chard chopped
  • cups vegetable broth low sodium

Equipment

  • slow cooker

Directions

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  3. Slow Cooker Lentil Cauliflower Stew
  4. Ingredients16 oz dried lentils1 tbsp olive oil1 large onion, chopped (about 2 cups of onion)2 garlic cloves, chopped1 lb. cauliflower, chopped into very small florets2 leeks, white and green parts only, halved, washed carefully, and chopped)2 large carrots, peeled and chopped3 celery stalks, chopped2 bay leaves1 tbsp chopped fresh thyme or 1 tsp dried thyme2 tsp kosher salt (or to taste)1 tsp cumin1/2 tsp cayenne (very spicy-- add 1/4 tsp or less for a milder flavor)1/4 tsp black pepper8 cups low sodium vegetable broth1 large can (32 oz) diced tomatoes with juice2 cups chopped kale or Swiss chard
  5. Optional Toppings
  6. Plain yogurt, herbed goat cheese, feta, crème fraîche, grated Parmesan, Greek yogurt or lowfat sour cream
  7. Prep Time: 15 Minutes
  8. Cook Time: 90 - 8 Hours
  9. Total Time: 105 - 8 Hours 15 Minutes
  10. Servings: 8-10
  11. Kosher Key: Pareve (or Dairy with optional add-ins)

Nutrition Facts

Calories312kcal
Protein23.25%
Fat14.98%
Carbs61.77%

Properties

Glycemic Index
40.68
Glycemic Load
6.67
Inflammation Score
-10
Nutrition Score
32.559565334216%

Flavonoids

Catechin
0.33mg
Apigenin
0.06mg
Luteolin
0.09mg
Isorhamnetin
0.94mg
Kaempferol
1.49mg
Myricetin
0.35mg
Quercetin
4.39mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:311.94kcal
15.6%
Fat:5.33g
8.19%
Saturated Fat:2.04g
12.74%
Carbohydrates:49.43g
16.48%
Net Carbohydrates:28.31g
10.29%
Sugar:5.96g
6.63%
Cholesterol:8.4mg
2.8%
Sodium:660.62mg
28.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.61g
37.22%
Vitamin K:110.28µg
105.03%
Fiber:21.12g
84.48%
Folate:331.26µg
82.82%
Vitamin A:4108.74IU
82.17%
Manganese:1.11mg
55.52%
Vitamin C:38.53mg
46.7%
Vitamin B1:0.58mg
38.46%
Iron:6.14mg
34.11%
Phosphorus:325.66mg
32.57%
Vitamin B6:0.54mg
27.06%
Potassium:940.14mg
26.86%
Magnesium:100.41mg
25.1%
Zinc:3.18mg
21.2%
Copper:0.39mg
19.49%
Vitamin B5:1.72mg
17.19%
Vitamin B2:0.22mg
12.86%
Calcium:121.51mg
12.15%
Vitamin B3:2.16mg
10.82%
Selenium:6.37µg
9.1%
Vitamin E:1.23mg
8.21%
Vitamin B12:0.1µg
1.68%