Spicy Tomato Lentil Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Spicy Tomato Lentil Stew
50 min.
8
183kcal

Suggestions


Welcome to a culinary adventure that will warm your heart and tantalize your taste buds! Our Spicy Tomato Lentil Stew is not just a meal; it's a celebration of flavors that brings together the wholesome goodness of lentils, vibrant vegetables, and a delightful kick of spice. Perfect for those chilly evenings or as a hearty starter for your next gathering, this stew is a versatile dish that caters to everyone—vegetarians, vegans, and those with gluten sensitivities.

Imagine the aroma of sautéed onions, garlic, and spices wafting through your kitchen as you prepare this comforting dish. The combination of earthy lentils, tender potatoes, and the rich depth of sundried tomatoes creates a symphony of flavors that will leave you craving more. With just 183 calories per serving, you can indulge guilt-free while nourishing your body with plant-based goodness.

Whether you're looking for a satisfying soup to warm you up, a delightful antipasti to impress your guests, or a nutritious snack to keep you energized, this Spicy Tomato Lentil Stew fits the bill. Ready in just 50 minutes, it’s an easy and rewarding recipe that proves healthy eating can be both delicious and simple. So grab your pot, gather your ingredients, and let’s dive into this flavorful journey together!

Ingredients

  • 0.5 teaspoon pepper black
  • cups broth 
  •  carrots chopped
  • stalk celery minced
  • 0.5 cup cooking wine dry red
  • cloves garlic minced
  • 0.5 teaspoon ground coriander 
  • teaspoon harissa to taste
  • 0.5 cup lentils rinsed
  • tablespoon olive oil 
  • cup onion chopped
  • small potatoes red chopped
  • teaspoon paprika smoked
  • 0.3 cup sundried tomatoes chopped
  • cups sacremento tomato juice 

Equipment

  • pot

Directions

  1. Heat the oil in a large soup pot over medium.
  2. Add the onions through and including the pepper. Cook and stir, 3 minutes, or until fragrant.
  3. Add the remaining ingredients and bring to a boil.Reduce heat to simmer. Simmer 30 to 35 minutes, or until the lentils and potatoes are tender.Season to taste with salt.

Nutrition Facts

Calories183kcal
Protein14.56%
Fat11.32%
Carbs74.12%

Properties

Glycemic Index
39.22
Glycemic Load
3.26
Inflammation Score
-9
Nutrition Score
14.166521808375%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.2mg
Epicatechin
1.6mg
Apigenin
0.15mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.11mg
Quercetin
5.63mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:183.38kcal
9.17%
Fat:2.28g
3.5%
Saturated Fat:0.34g
2.13%
Carbohydrates:33.51g
11.17%
Net Carbohydrates:26.52g
9.64%
Sugar:6.97g
7.75%
Cholesterol:0mg
0%
Sodium:283.63mg
12.33%
Alcohol:1.58g
100%
Alcohol %:0.68%
100%
Protein:6.59g
13.17%
Vitamin A:1865.59IU
37.31%
Vitamin C:24.93mg
30.22%
Fiber:6.99g
27.96%
Potassium:940.46mg
26.87%
Manganese:0.51mg
25.54%
Folate:98.4µg
24.6%
Vitamin B6:0.39mg
19.62%
Vitamin B1:0.26mg
17.23%
Copper:0.31mg
15.73%
Phosphorus:156.46mg
15.65%
Magnesium:56.45mg
14.11%
Iron:2.46mg
13.67%
Vitamin B3:2.42mg
12.1%
Vitamin K:10.63µg
10.13%
Vitamin B5:0.85mg
8.54%
Zinc:1.18mg
7.89%
Vitamin B2:0.11mg
6.63%
Vitamin E:0.67mg
4.48%
Calcium:41.87mg
4.19%
Selenium:2.35µg
3.36%