• prep: 15 min
  • cook: 1 hr
  • total: 1 hr 15 min
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  • servings:
  • Summary

    Lentil & Sausage Stew is a fast and easy soup bursting with flavor and chock full of good-for-you vegetables! Plus it freezes well for later.

    Ingredients

    • 1/2 lb Italian sausage ($1.75)
    • 1 medium onion ($0.32)
    • 3 medium carrots (1/2 lb) ($0.30)
    • 4 stalks celery (1/2 bunch) ($0.74)
    • 2 cloves garlic ($0.16)
    • 2 cups brown lentils ($1.27)
    • 6 cups chicken broth* ($0.78)
    • 1/2 tsp cayenne ($0.05)
    • 1 tsp smoked paprika ($0.10)
    • 1 tsp cumin ($0.10)
    • 1 tsp oregano ($0.10)
    • 10 oz frozen spinach ($1.00)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 168 % Daily Value *
    • Total Fat: 4 g 5.39%
    • Saturated Fat: 1 g 3.26%
    • Trans Fat: 0 g %
    • Cholesterol: 19 mg 6.3%
    • Sodium: 426 mg 17.77%
    • Calcium: 62 mg 6.16%
    • Potassium: 309 mg 8.83%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.46%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 23 g %
    • Dietary Fiber: 3 g 11.92%
    • Sugar: 1 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 73.93%
    • Vitamin C 18.54%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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