Mexican Lentil Stew - 283 calories per serving
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meagalayne
Posts: 3,382 Member
in Recipes
Very yummy take on a lentil soup. I love lentils and I've been experimenting with them a bit lately when I get time. First a curried lentil soup (also posted here) and now this - Both were extremely yummy! This dish gets a bit spicier as the flavours meld together and having it the next day it was a bit spicy. If you don't like things too zippy, use less chipotle than I have used here.
Recipe altered from http://budgetbytes.blogspot.com/2009/12/mexican-lentil-stew-923-recipe-077.html
This is the exact recipe I made, based on what I had in my fridge/cupboard (we didn't have 2 full cups of lentil). Worked out wonderfully but you could easily increase the lentils or broth if you like!
Ingredients
1 3/4 cup dry red lentils, sorted and rinsed
3 1/2 cups water
2 tsp extra virgin olive oil
1 medium onion, diced
4 cloves garlic, minced
2 jalapeno peppers, diced
1 large red bell pepper, diced
1 28oz can diced tomatoes (PC blue menu no salt added)
2 chipotle peppers in adobo sauce, diced
3 cups chicken broth
1 1/2 Tbsp ancho chipotle chili powder
1/2 tsp ground turmeric
1/2 tsp ground cumin
2/3 cup fresh cilantro, chopped
lime to taste
STEP 1: In a medium pot, bring the lentils and water to a boil. Once it reaches a boil, turn off the heat and let sit with a lid on for about 20 minutes.
STEP 2: While the lentils are cooking, begin the stew. Finely dice the onions and cook over medium heat in 2 tsp of olive oil. While the onions begin to cook, add the garlic and peppers to the pot.
STEP 3: Cook the onions, garlic and peppers until they are soft but not brown (or until they begin to dry out). Add the chili powder, turmeric and cumin and stir to coat. Then add the diced tomatoes, chipotle peppers and broth. Continue to cook over medium heat until stew reaches a simmer.
STEP 4: At this point, the lentils should have absorbed the water and become soft. Add the lentils and any remaining water to the soup mixture. Stir well.
STEP 5: Cook for 20 mins or so to let the flavours meld. Once cooked to your taste (the longer you cook, the more the lentils will break down - we cooked ours for about 20 mins), stir in the chopped cilantro. You can either add the juice of lime to the pot or serve the bowls of stew with a wedge of lime.
Makes 6 large servings (approx 1.5 cups each)
Per my ingredients:
Cal 283
Carbs 47
Fat 3
Protein 17
Fiber 20
Sodium 91 (will be more if you used other diced tomatoes)
We served this with 2 Tbsp of light sour cream and some grated light cheddar on the table, but it's great on it's own as well. You can also serve it with homemade corn tortilla chips baked in your oven for 10 mins or so. Enjoy!
Meag
Recipe altered from http://budgetbytes.blogspot.com/2009/12/mexican-lentil-stew-923-recipe-077.html
This is the exact recipe I made, based on what I had in my fridge/cupboard (we didn't have 2 full cups of lentil). Worked out wonderfully but you could easily increase the lentils or broth if you like!
Ingredients
1 3/4 cup dry red lentils, sorted and rinsed
3 1/2 cups water
2 tsp extra virgin olive oil
1 medium onion, diced
4 cloves garlic, minced
2 jalapeno peppers, diced
1 large red bell pepper, diced
1 28oz can diced tomatoes (PC blue menu no salt added)
2 chipotle peppers in adobo sauce, diced
3 cups chicken broth
1 1/2 Tbsp ancho chipotle chili powder
1/2 tsp ground turmeric
1/2 tsp ground cumin
2/3 cup fresh cilantro, chopped
lime to taste
STEP 1: In a medium pot, bring the lentils and water to a boil. Once it reaches a boil, turn off the heat and let sit with a lid on for about 20 minutes.
STEP 2: While the lentils are cooking, begin the stew. Finely dice the onions and cook over medium heat in 2 tsp of olive oil. While the onions begin to cook, add the garlic and peppers to the pot.
STEP 3: Cook the onions, garlic and peppers until they are soft but not brown (or until they begin to dry out). Add the chili powder, turmeric and cumin and stir to coat. Then add the diced tomatoes, chipotle peppers and broth. Continue to cook over medium heat until stew reaches a simmer.
STEP 4: At this point, the lentils should have absorbed the water and become soft. Add the lentils and any remaining water to the soup mixture. Stir well.
STEP 5: Cook for 20 mins or so to let the flavours meld. Once cooked to your taste (the longer you cook, the more the lentils will break down - we cooked ours for about 20 mins), stir in the chopped cilantro. You can either add the juice of lime to the pot or serve the bowls of stew with a wedge of lime.
Makes 6 large servings (approx 1.5 cups each)
Per my ingredients:
Cal 283
Carbs 47
Fat 3
Protein 17
Fiber 20
Sodium 91 (will be more if you used other diced tomatoes)
We served this with 2 Tbsp of light sour cream and some grated light cheddar on the table, but it's great on it's own as well. You can also serve it with homemade corn tortilla chips baked in your oven for 10 mins or so. Enjoy!
Meag
0
Replies
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Sounds Yum Tara!! Emailing it to myself as we speak0
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BUMP.0
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Sounds yummy!! Thank you for this.0
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Welcome! Hope you all enjoy it! :flowerforyou:0
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Bump. I need to try this one.0
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Thanks for this! I'm obsessed with lentils lately, always looking for new recipes. For feeling full with the lowest calories, lentils just can't be beat. I am adding this to my "must try" list!
Here are two that we've made and love:
Mum's Everyday Red Lentils (serves 4, 127 cal/serving) http://www.foodnetwork.com/recipes/aarti-sequeira/mums-everyday-red-lentils-recipe/index.html
Indian Dal Nirvana (serves 4, 293 cal/serving) http://steamykitchen.com/10989-indian-dal-nirvana.html0 -
Thanks for this! I'm obsessed with lentils lately, always looking for new recipes. For feeling full with the lowest calories, lentils just can't be beat. I am adding this to my "must try" list!
Here are two that we've made and love:
Mum's Everyday Red Lentils (serves 4, 127 cal/serving) http://www.foodnetwork.com/recipes/aarti-sequeira/mums-everyday-red-lentils-recipe/index.html
Indian Dal Nirvana (serves 4, 293 cal/serving) http://steamykitchen.com/10989-indian-dal-nirvana.html
Edit - Mmm The Dal Nirvana sounds good... I think I'll cut the butter in half and use greek yogurt instead of heavy cream but MMMMM... Served with chicken breast and veggies, sounds like a winner!0
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