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Lentil Tomato Spinach Stew
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Lentil Tomato Spinach Stew

Delicious, fragrant, healthy and inexpensive/frugal 
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Main Course
Cuisine: Mediterranean
Keyword: beans, easy, frugal, healthy, high fiber, high protein, iron rich, vitamin a, vitamin c
Servings: 6 Servings
Calories: 185kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC

Ingredients

  • 8 ounces Dried Lentils (1/2 package) Don't need to soak before cooking
  • 4.5 cups Water
  • 2 cloves Garlic
  • 1/2 cup Onions chopped
  • 1 14.5 ounce can Tomatoes (no salt)
  • 6 oz Spinach Fresh (can use frozen, thawed, 5 oz)
  • 2 tbsp Red Wine Vinegar
  • 1/2 teaspoon Oregano, dried
  • 1/8 teaspoon Black Pepper
  • 1 teaspoon salt to taste
  • 2 tablespoons Parsley, fresh or 1 teaspoon dried
  • 2 tablespoons Olive Oil

Instructions

Combine all ingredients into Dutch Oven

    Bring to a Boil

      Reduce Heat and Simmer covered for 45 minutes.

        Serve with pita or sourdough bread and hummus

          Nutrition

          Serving: 1cup | Calories: 185kcal | Carbohydrates: 29g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 3g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 405mg | Potassium: 452mg | Fiber: 6g | Sugar: 3g | Vitamin A: 700IU | Vitamin C: 17.3mg | Calcium: 40mg | Iron: 3.2mg