NYPBeHealthy Recipes

Lentil Stew with Spinach and Potatoes

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospitallentil-stew-with-spinach-and-potatoes

Recipe Yields: 8 servings

Ingredients

    •  4 tablespoons olive oil
    •  4 large garlic cloves, chopped
    •  6 cups low sodium vegetable broth
    •  2 cup lentils, rinsed, picked over
    •  1 pound small red-skinned potatoes, cut into bite sized pieces
    •  1 bay leaf
    •  2 lemons, zested and juiced
    •  4 giant handfuls baby spinach
    •  ¼ teaspoon cayenne pepper
    •  ¼ cup chopped fresh mint
    •  Crumbled feta cheese (optional)
    •  Olive oil to drizzle

    Directions

    1.  Heat olive oil in heavy large saucepan over medium heat. Add garlic and stir 30 seconds. Add vegetable broth and lentils and potatoes; cook uncovered until potatoes and lentils are tender, stirring occasionally, about 30 minutes.
    2.  Meanwhile, zest 1 teaspoon peel from lemon; squeeze enough juice from lemons to measure 2 tablespoons. Add lemon peel, lemon juice, spinach and cayenne to stew. Cover and simmer stew until spinach wilts and is cooked through, about 2 minutes. Mix in mint. Season to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over low heat before serving.)
    3.  Spoon stew into large soup bowls. Sprinkle feta cheese if using and drizzle with olive oil, if desired.

    Nutrition Facts

    Recipe Yields: 8 servings

    Amount Per Serving
    Calories 290
    Fat 7g (22% calories from fat)
    Saturated Fat 1g (3% calories from saturated fat)
    Cholesterol 0mg
    Sodium 135mg
    Carbohydrates 45g
    Dietary Fiber 8g
    Protein 14g

    Note: Majority of the fat in this recipe comes from heart healthy polyunsaturated and monounsaturated fats.