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Rating: 4.1/5 (45 votes cast)

Meal Type: Dinner, Lunch
Prep Time:
Cooking Time:
Total Time:
Cook Method: Stove
Difficulty: Easy
Cuisine: Cajun & Creole
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4
Amount Per Serving
Calories 179
% Daily Value**
Total Fat 4g
6%
Saturated Fat 1g
1%
Unsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 170mg
7%
Total Carbohydrate 26g
9%
Dietary Fiber 10g
40%
Sugars 7g
Protein 8g
Vitamin A  36%Vitamin C  30%
Calcium  5%Iron  14%
Potassium  22%Vitamin E  5%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Cajun Lentil Stew

Recipe Tags: Soup Recipes

Date Added: June 12, 2009
This lentil stew is milder than most cajun style foods. The addition of sugar decreases the acidity of the tomatoes and blends well with the zucchini.

Ingredients:

1 tablespoon Olive Oil
1/4 cup Onion chopped
2 Garlic cloves minced
1 1/2 cups Water
Bay Leaf
1/2 cup Lentils
15 oz Whole Tomatoes peeled
1/3 cup Dry Red Wine
3 tablespoons Tomato Paste
1 teaspoon Sugar
1 teaspoon Basil
1/2 teaspoon Oregano
1/4 teaspoon Thyme Leaves Thyme
1/4 teaspoon Salt
1/8 teaspoon Pepper
2 cups Zucchini chopped
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Directions:

1. Heat the oil on a 3-qt saucepan over medium-high heat.

2. Add the onion and garlic and cook, stirring until softened.

3. Add the water and bay leaf and bring to a boil.

4. Stir in the lentils and return to a boil. Reduce the heat and simmer 30 minutes.

5. Stir in the tomatoes wit the liquid, breaking them up with the back of the spoon.

6. Add the wine, tomato paste, sugar,basil, oregano, thyme, salt, and pepper.

7. Bring to a boil; reduce the heat and simmer 10 minutes longer.

8. Add the zucchini and simmer 15 minutes longer.

9. Discard the bay leaf before serving. This stew is a Louisiana-style chili.

10. You can also serve it as a sauce over polenta or brown rice.

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Dietary Notes:
This recipe is low-saturated fat with 0.5g per serving and low-cholesterol with 0mg per serving

This recipe is high in Vitamin A with 36% of your daily recommended intake per serving. This recipe is high in Vitamin C with 30% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Tomato, Sulfites, Garlic, Natural Sweeteners, Alcohol, Onion, Olive Oil allergies.
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