Lentil and Mushroom Stew

Lentil and Mushroom Stew

Prep Time15 mins Cook Time70 mins Makes 8 Yield_measureservings

Yum! We know soup is the ultimate comfort food, and with lentils and mushrooms, what’s not to like?

Ingredients List

  1. 2 Tbsp. (30 mL) Becel® Salt-Free margarine
  2. 1 medium onion, chopped
  3. 2 stalks celery, chopped
  4. 2 medium carrots, chopped
  5. 1 medium zucchini, chopped
  6. 8 ounces (250 g) cremini mushrooms, sliced
  7. 3 cloves garlic, finely chopped
  8. 1/4 tsp. (1 mL) ground red pepper
  9. 2 1/2 cups (625 mL) water
  10. 2 cups (500 mL) fat free reduced sodium vegetable broth
  11. 1 can (411 g.) diced tomatoes
  12. 1 cup (250 mL) lentils, rinsed and drained
  13. 1 Tbsp. (15 mL) balsamic vinegar

Directions

1. Melt Becel® Salt-Free margarine in large saucepot and cook onion, celery, carrots, zucchini and mushrooms over medium heat, stirring occasionally, until vegetables are tender, 8 minutes.

2. Stir in garlic and ground red pepper and cook, stirring frequently, 1 minute.

3. Stir in water, broth, tomatoes and lentils and bring to a boil over high heat.

4. Reduce heat to low and simmer covered, until lentils are tender, about 55 minutes. Stir in vinegar.

Nutritional Information

Calories

140 (1 serving)

Total Fat

3g (1 serving)

Polyunsaturated Fat

1.1g (1 serving)

Monounsaturated Fat

1.4g (1 serving)

Sodium

180mg (1 serving)

Total Carbs

21g (1 serving)

Dietary Fiber

4g (1 serving)

Sugars

5g (1 serving)

Protein

9g (1 serving)

Calcium

4% (1 serving)

Iron

15% (1 serving)

Omega-3

0.2g (1 serving)

Omega-6

0.7g (1 serving)

Vitamin C

30% (1 serving)

Vitamin A

20% (1 serving)