Estimated Nutritional Information per Serving (without optional feta)
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Calories: 220 kcal
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Fat: 5 g
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Saturated fat: 0.7 g
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Carbohydrates: 35 g
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Fibre: 9 g
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Protein: 12 g
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Sodium: 300 mg
With 1 tablespoon feta per serving
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Calories: 240 kcal
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Fat: 7 g
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Saturated fat: 2 g
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Carbohydrates: 35 g
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Fibre: 9 g
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Protein: 13 g
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Sodium: 410 mg
Ingredients
1 tablespoon extra virgin olive oil
1 small red onion, chopped
1 medium yellow sweet pepper, chopped
2 cloves garlic, finely chopped
1 cup lentils
2 teaspoons dried oregano
1 teaspoon ground cinnamon
2½ cups low-sodium vegetable broth, divided
1 medium zucchini squash, chopped
1 medium yellow squash, chopped
1 tablespoon tomato puree
½ cup unsweetened pomegranate juice
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup crumbled feta cheese
Instructions
- Sauté the Aromatics: Heat the olive oil in a medium sized pan. Add the chopped red onion and yellow sweet pepper, and sauté for 1 minute. Cover the pot tightly and cook over medium heat for 4 minutes. Add the minced garlic and cook for 1 minute longer.
- Add the Lentils and Spices: Stir in the lentils, dried oregano, and ground cinnamon, and cook until the seasoning is fragrant, about 30 seconds.
- Simmer the Lentils: Add 2 cups of the low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat and cover. Simmer the lentils for 25 minutes.
- Add the Vegetables and Pomegranate Juice: Stir in the chopped zucchini and yellow squash, tomato puree, pomegranate juice, remaining broth, sea salt, and black pepper. Simmer for 15 minutes, or until the lentils are cooked to your desired tenderness.
- Finish and Serve: Remove the stew from heat and let it sit, uncovered, for 15 minutes. Serve warm or at room temperature, divided among soup bowls. Optionally, sprinkle 1 tablespoon of reduced-fat crumbled feta cheese over each serving for a tangy finish.
Tip
To reduce the sodium content in this recipe, consider eliminating or reducing the amount of crumbled feta cheese topping.
