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RECIPE
15 INGREDIENTS5 STEPS45MIN

Stewed Lentils

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CaribbeanPot

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This simple, one-pot lentil stew loaded with pumpkin is a fuss-free, delicious and nutritious dinner option, perfect for a weekday night!
45MIN
Total Time

CaribbeanPot

Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4
1 Tbsp
1
Large  Shallot , roughly chopped
3 cloves
Garlic , crushed
2
Scallions , roughly chopped
1 cup
Diced  Pumpkins
1/2
Scotch Bonnet Pepper , sliced
(optional)
1 can
Large  Lentils
1 Tbsp
Brown Sugar
1 Tbsp
Chopped  Fresh Parsley
1 cup
Vegetable Stock
1/4 tsp
1 tsp
West Indian Browning

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Nutrition Per Serving

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CALORIES
446
FAT
4.9 g
PROTEIN
26.0 g
CARBS
79.2 g

Cooking Instructions

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Step 1
Heat the Olive Oil (1 tablespoon) in a saucepan on a medium flame. Add the Shallot (1) and Garlic (3 clove), and turn the heat down and cook for 2-3 minutes on low.
Step 2
Then add Ground Black Pepper (1/4 teaspoon), Scallion (2), Pumpkin (1 cup), and Scotch Bonnet Pepper (1/2). Turn the heat up to medium/low and stir well for another minute or so.
Step 3
Now turn the heat up to medium/high and go in with the Lentils (1 can) (direct from the can) along with the Stewed Tomatoes (1 can), Brown Sugar (1 tablespoon), Bay Leaf (1), Fresh Parsley (1 tablespoon), Vegetable Stock (1 cup), Salt (1/4 teaspoon), and West Indian Browning (1 teaspoon) and stir well. Bring to a boil.
Step 4
Reduce to gentle boil, cover the pot and allow it to cook for about 25 minutes.
Step 5
The pumpkin should be tender at this point. Taste and adjust the salt before serving!

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Nutrition Per Serving
Calories
446
% Daily Value*
Fat
4.9 g
6%
Saturated Fat
0.7 g
3%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
79.2 g
29%
Fiber
12.4 g
44%
Sugars
12.2 g
--
Protein
26.0 g
52%
Sodium
558.9 mg
24%
Vitamin D
--
--
Calcium
98.3 mg
8%
Iron
8.5 mg
47%
Potassium
1067.5 mg
23%
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