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Lentil Stew with Spinach and Potatoes
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Reflecting the cuisines of Israel and the surrounding Mediterranean Middle Eastern countries, this meatless stew is seasoned with mint and lemon. Serve it with sesame seed rolls and a tomato and cucumber salad; have pistachio ice cream for dessert.

    Ingredients

    • 2 tablespoons olive oil
    • 2 large garlic cloves, chopped
    • 3 cups canned vegetable broth
    • 1 cup lentils, rinsed, picked over
    • 8 ounces red-skinned potatoes, cut into 1/2-inch pieces
    • 1 lemon
    • 6 ounces torn fresh spinach leaves (about 8 cups)
    • 1/4 teaspoon cayenne pepper
    • 1/4 cup chopped fresh mint
    • Crumbled feta cheese (optional)

    Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 276 % Daily Value *
    • Total Fat: 14 g 21.35%
    • Saturated Fat: 2 g 9.55%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1029 mg 42.86%
    • Calcium: 59 mg 5.86%
    • Potassium: 367 mg 10.47%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 19.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 30 g %
    • Dietary Fiber: 9 g 35.32%
    • Sugar: 10 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.43%
    • Vitamin C 27.5%
    • 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 - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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