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Peggy's Lentil Vegetable Stew

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Servings: Serves 8

Cook Time: 40 minutes

Prep Time: 20 minutes

Ingredients

2 cups My Essentials Long Grain Natural brown rice
11 cups water, divided
1 tablespoon Olive oil
1 each Small onion, chopped
3 each Clove garlic, chopped
1 each vegetable or chicken bouillon cube
1 ( 1 lb.) pkg dried brown lentil, picked over, rinsed, and drained
1/4 cup barley
1 each (13.5 oz.) can coconut milk
1 cup My Essentials frozen cut green beans
1 cup other Frozen mixed vegetables of your choice, such as peas, carrots, broccoli
1 each (15.25 oz.) can no-salt added whole-kernel corn
2 tablespoons curry powder
1 tablespoon multani garam marsala (found in the Spice aisle)
1 pinch salt, to taste

Directions

1. Prepare rice according to package instructions with 4 cups of the water.
2. While rice cooks, prepare the stew. Heat oil in a large stockpot over medium-high heat. Add onion and garlic and brown slightly, about 4 minutes.
3. Boil 1 cup of the remaining water. Add to a small bowl with bouillon and stir to dissolve. Add to the onion mixture with remaining 6 cups water. Add lentils and barley. Raise heat and bring to a boil; then reduce heat and maintain a simmer until lentils are just tender, about 20 to 25 minutes.
4. Add coconut milk, green beans and other frozen vegetables, corn, curry powder, garam masala, and salt. Bring to a simmer and cook until vegetables are cooked through and hot,about 5 to 10 more minutes.
5. To serve, divide rice among 8 bowls and top with lentil stew. If desired, top with a dollop of yogurt and a cilantro sprig.
Source: Hannaford fresh Magazine, May - June 2012

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 8
Base Nutrients
Calories 560 kcal (28%)
Calories from Fat 135 kcal (0%)
Total Fat 15 g (23%)
Saturated Fat 10 g (50%)
Cholesterol 0 mg (0%)
Sodium 180 mg (7%)
Total Carbohydrates 90 g (30%)
Dietary Fiber 14 g (56%)
Protein 20 g (33%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a

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