Italian Lentil Stew - 26g Carbs, 12g Fiber
From: AICR - American Institute for Cancer Research
Servings: 8 (If served as a stew, more if thinned to a soup.)
1 Tbsp extra virgin olive oil
1 medium carrot, finely chopped (about 1 cup)
1 small onion, finely chopped (about 1 cup)
1 cup diced fennel
1 1/2 cups green or small brown lentils
1/2 cup finely-chopped flat-leaf parsley
1/2-1 tsp basil
1/2-1 tsp marjoram
1/2-1 tsp chopped dried chives
Salt and freshly ground black pepper, to taste
1/3 cup small pasta
1. In a small Dutch oven or 3-quart saucepan, heat the oil over
medium high heat. Stir in the carrot, onion and fennel and cook
3 minutes, stirring occasionally, just to soften the vegetables
slightly. Add the lentils and 6 cups water. Stir in parsley,
basil, marjoram and chives. Bring to a boil, reduce heat and
simmer for 30 minutes, uncovered.
2. Stir in the salt, pepper and pasta. Cook until the pasta is
done and the lentils are soft, 10 to 15 minutes. Add more water,
stirring it in gradually until mixture is desired consistency.
Adjust seasonings and add more herbs if desired. (This dish can
also be served as a soup, depending on the amount of water used.)
At this point, the stew (or soup) can be served, or stored in
the refrigerator or freezer.
Servings: 8 (If served as a stew, more if thinned to a soup.)
Nutrition per Serving:
163 Calories, 2g Total Fat, <1g Saturated Fat, 11g Protein,
26g Carbs, 12g Dietary Fiber, 17mg Sodium
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