Spicy Beef & Lentil Stew
Wedges of a crusty whole wheat loaf are best for absorbing all the juices of this hearty and warming winter stew.
  • 2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes
  • 3 cups water
  • 1/2 pound well-trimmed beef bottom round, cut into 1-inch dice.
  • 8 ounces lentils, rinsed and picked over
  • 1 large sweet potato (12 ounces), peeled and cut into 1/2-inch cubes
  • 1 medium onion, cut into wedges
  • 1 to 2 tablespoons minced fresh red or green chili peppers, to taste
  • 2 teaspoons thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 bay leaves

1. In large saucepan, combine stewed tomatoes, water, beef, lentils, sweet potato, onion, half the minced chili peppers, thyme, salt, black pepper and bay leaves. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low and cook, stirring occasionally, until flavors are blended and lentils are tender, about 40 minutes.

2. With slotted spoon, remove about 1-1/2 cups of stew (but no meat) and puree in a blender or food processor. Return puree to stew and stir to combine. Remove and discard bay leaves. Stir in remaining minced chili peppers and serve.

Nutritional Information
Per serving: 415 calories, 6.4g total fat, 2.3g saturated fat, 2.6g monounsaturated fat, 0.5g polyunsaturated fat, 23g dietary fiber, 30g protein, 60g carbohydrate, 36mg cholesterol, 347mg sodium.
Good source of: beta-carotene, fiber, folate, iron, lycopene, potassium, vitamin B6, vitamin C, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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