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Spicy Lentil Stew

Try our Spicy Lentil Stew. You can spice up this hearty stew even more by adding a teaspoon of crushed red pepper flakes in when sautéing the vegetables. Or, tone it down by using Apple, Italian, or Mediterranean flavored chicken sausage.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 155
  • Carbohydrate 18 g
  • Protein 13 g
  • Fat 4 g
  • Saturated Fat 1.1 g
  • Dietary Fiber 6 g
  • Cholesterol 40 mg
  • Sodium 390 mg

This Recipe Serves 9

Ingredients

Cooking Spray
14 ounces spicy chicken sausage (jalapeno or andouille)
2 stalks celery, medium dice
1 medium onion, medium dice
2 carrots, medium dice
1 red bell pepper, medium dice
3 cups water
1 (14.5-ounce) can reduced-sodium, fat-free chicken broth
1 cup dried lentils
½ teaspoon salt (optional)
1 teaspoon ground black pepper
1 Bay leaf
¼ cup chopped fresh parsley

Instructions

  1. Coat a large soup pot with cooking spray. Over medium-high heat sauté sausage until lightly brown.
  2. Add celery, onions, carrots and red bell pepper to pot and sauté over medium-high heat for approximately 4 minutes or until onions begin to turn clear.
  3. Add the water, broth, lentils, salt, pepper and bay leaf. Bring to a boil; reduce heat and low simmer for 1 hour.
  4. Remove bay leaf, add parsley and serve.

MAKE IT GLUTEN-FREE: Verify that broth and sausage that you are using are gluten-free and this dish can be gluten-free.

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