Of which 8.6 g sugars and 0.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (lentils) · Iron (lentils)
Allergens none
Stewed lentils with vegetables
Lentils, carrots and zucchini in a stew that's ready in 35 minutes.
Ingredients
- 500 g (1 lb) cooked lentils, drained — canned or jarred
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 2 carrots (200 g / 7 oz) — diced
- 1 zucchini (150 g / 5½ oz) — diced
- 400 g (14 oz) diced tomatoes
- 1 tsp sweet paprika (2 g)
- 1 tsp cumin (2 g)
- 2 tbsp olive oil (20 g / ¾ oz)
- 400 ml (1¾ cups) water or vegetable broth
- bay leaf and salt, to taste
Method
- Heat the olive oil in a saucepan. Sauté the onion, garlic and carrots for 5 minutes.
- Add the tomatoes, sweet paprika, cumin and bay leaf. Let it simmer for 5 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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