Greens, Beans, Mushrooms Stew
100%
0
Nutrition balance score
Great
Glycemic Index
39
Low
Glycemic Load
25
High
Nutrition per serving
Calories335.4 kcal (17%)
Total Fat1.5 g (2%)
Carbs64.5 g (25%)
Sugars11.4 g (13%)
Protein22.4 g (45%)
Sodium251.6 mg (13%)
Fiber13.3 g (47%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 ½ cupsonions
chopped
3cloves garlic
chopped
1 cupcarrots
chopped
1 cupcelery
chopped
5 cupsassorted mushrooms
button, portobello and/or shiitake, chopped
2 cupsbrown lentils
5 cupslow sodium vegetable broth
or no-salt-added
3 cupstomatoes
chopped
¼ cuptomato paste
2 teaspoonspaprika
1 ½ teaspoonscumin
2 teaspoonsfennel seed
½ teaspoonground black pepper
¼ teaspooncayenne pepper
1 cupgreen bell pepper
chopped
10 ouncesSwiss chard
collards, or mustard greens, tough stems removed and then chopped
1 tablespooncider vinegar
Instructions
Step 1
Heat 1/8 cup water and water saute onions, garlic, carrots and celery until starting to soften. Add mushrooms and continue cooking until liquid is evaporated.
Step 2
Add lentils, vegetable broth, chopped tomatoes, tomato paste, paprika, cumin, fennel seed, black pepper and cayenne pepper. Simmer, covered until lentils are tender and most of the liquid is absorbed, about 25 to 30 minutes, adding green pepper during the last 10 minutes of cooking. Add greens and vinegar and cook until greens are wilted.
Step 3
If stew appears too dry, add additional water or vegetable broth.
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