Lentil Stew

Lentils are quick to cook and a good source of protein and fiber. With a big salad on the side and a loaf of crusty bread, you have a nutritious, tasty meal.

Ingredients

  • 1 cup dry lentils
  • 3 1/2 cups low-sodium chicken broth
       (Editor's Note: or vegetable broth)
  • 1 can (14 1/2 ounces) diced tomatoes
  • 1 potato, cubed
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 tablespoon basil
  • 1/2 teaspoon chervil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon crushed red pepper

Method

1. Rinse and drain lentils.

2. In a large saucepan, combine all ingredients. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes or until done.

Serves:4

NUTRITIONAL ANALYSIS (PER SERVING)

142 Calories

7% of Calories from Fat

1.1 gm. Fat

0.32 gm. Saturated Fat

0.0 mg. Cholesterol

25.5 gm. Carbohydrate

8.4 gm. Protein

869.6 mg. Sodium

6.65 gm. Fiber

99 mg. Calcium

This recipe is excerpted from "Cooking with Herbs & Spices" by Judy Gilliard, ©1999.. Reprinted with permission from the publisher: Adams Media Corporation, Holbrook, Massachusetts.

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About The Author

Judy Gilliard hosts the healthy living radio spot Judy a la Carte on radio stations nationally and has spoken and taught on the topic for Royal Cruise Lines, The College of the Desert, and others. She has written numerous cookbooks focusing on healthy eating.

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