Vegetable and Lentil Stew

This hearty, filling stew contains a variety of nutritious, colourful vegetables, giving satisfaction in the colder months. It is low in fat, high in fibre and full of plant nutrition, making it great for cutting down calorie intake and fighting diseases including cancer, heart disease and diabetes.

INGREDIENTS

  • Brown rice
  • Black pepper
  • Garlic
  • Tomato paste
  • Fresh parsley
  • Basil
  • Dried oregano
  • Vegetable bouillon cube/ low-sodium stock
  • Carrots
  • Green bell pepper
  • Red bell pepper
  • Onion
  • Dry lentils
  • Nutritional yeast

NUTRITION

Energy
355
Kcal
Carbs
68.3
g
    Fiber
7.1
g
   Protein
14.3
g
Fat
3.0
g
    Monounsaturated
0.8
g
    Polyunsaturated
0.9
g
        Omega-3
0.0
g
        Omega-6
0.9
g
    Saturated
1.1
g
    Trans-Fats
0.0
g
Cholesterol
0.0
mg
Vitamins
B1 (Thiamine)
0.5
mg
43%
B2 (Riboflavin)
1.4
mg
109%
B3 (Niacin)
7.1
mg
44%
B5 (Pantothenic Acid)
1.4
mg
28%
B6 (Pyridoxine)
0.6
mg
46%
B12 (Cobalamin)
0.8
µg
33%
Folate
63.1
µg
16%
Vitamin A
6324.0
IU
211%
Vitamin C
69.6
mg
77%
Vitamin D
0.0
IU
0%
Vitamin E
2.4
mg
16%
Vitamin K
76.7
µg
64%
Minerals
Calcium
49.3
mg
5%
Copper
0.4
mg
43%
Iron
3.2
mg
40%
Magnesium
105.3
mg
25%
Manganese
2.2
mg
97%
Phosphorus
264.5
mg
38%
Potassium
682.5
mg
15%
Selenium
13.9
µg
25%
Sodium
68.7
mg
5%
Zinc
1.9
mg
17%