Indian-Spiced Lentil Stew
Lentils are the nutrition stars of the legume family–they have twice as much protein as many of their cousins, and also provide iron, phosphorus, calcium and B vitamins such as niacin and folate. Red and green lentils are among the easiest legumes to prepare, since they don’t need to be soaked and become tender after just 20 minutes of cooking time. Garlic and aromatic spices liven up this stew and help expand baby’s flavor palate. Serve the stew by itself or with a little brown rice.
Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 Tbs. olive oil
- 1 carrot, peeled and finely chopped
- 1 red potato, peeled and finely chopped
- 1/4 yellow onion, finely chopped
- 1 small garlic clove, minced
- 1/4 tsp. ground coriander
- 1/4 tsp. ground cumin
- 1/4 tsp. ground cinnamon
- 1/3 cup red lentils, picked over and rinsed
- 2 cups vegetable stock, low-sodium vegetable broth or water, plus more as needed