Ingredients
2 teaspoons olive oil (or canola oil)
1 onion (large
chopped)
1 teaspoon garlic powder
1 1/2 10-ounce packages of frozen sliced carrots
1 cup dry lentils (rinsed and drained)
3 cans diced tomatoes
low-sodium (14.5 ounces each)
3 cups water
1 teaspoon chili powder
Steps
Wash hands with soap and water.
Heat the oil in a large pot over medium heat.
Add chopped onion.
Cook for 3 minutes, or until tender.
Stir in garlic powder, carrots, lentils, tomatoes, water, and chili powder.
Simmer, uncovered, for about 20 minutes or until lentils are tender.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 113 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 52 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 7 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Vitamin D | 0 mcg |
| Calcium | 69 mg |
| Iron | 3 mg |
| Potassium | 536 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Lentil Stew. Recipe source: 2009 Recipe Calendar University of Maryland Extension Food Supplement Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.