Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Marjoram | not in our table | 0 |
| Prune | 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
- =
- 1/2 cup dried lentils
- 1/2 cup dried navy pea beans (small
- white beans)
- 2 large onions, chopped
- 6 med red bell peppers, seeded and
- chopped
- 2 tbsp dried basil
- 1 tbsp dried marjoram
- 1/4 tbsp dried thyme
- 1/4 tbsp cayenne (to taste)
- 1 1/2 tbsp paprika
- 1/4 tbsp salt
- 1/8 tbsp ground black pepper
- 3 to 3 ½ cups vegetable
- stock (2 cans)
- 1 6 oz can prune juice
- 1/4 cup dry red wine (optional)
- 2 tbsp dry sherry (optional)
- 1/4 cup tomato paste
- plain nonfat yogurt(opt)
- fresh parsley
- =
Directions
Cover lentils and navy beans with plenty of water and soak 4 hours or overnight. Drain. In a large nonstick saucepan, saute onions in sherry or red wine or stock until soft (5 minutes) stir in bell pepper and saute 5 minutes more. Add basil, marjoram, thyme, cayenne, paprika and cayenne, saute another few minutes. Pour in remaining stock, wine or sherry. Add drained lentils and beans. Bring to a boil, then lower heat and simmer gently about 1 ½ hours or until beans are soft. Mix in tomato paste, prune juice, salt and pepper to taste. Cook for several minutes more. If the stew seems too thick, add more stock or water. Serve garnished with yogurt and chopped parsley