• prep: 0 hr
  • cook: 0 hr
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  • servings:
  • Ingredients

    • 1 Tbs olive oil
    • 4 carrots, sliced
    • 1 onion, chopped
    • 1 10 oz. package button mushrooms, sliced thick
    • 1/2 c red cooking wine
    • 2 tsp garlic powder
    • 3 tsp no-salt herb seasoning
    • 3 tsp paprika
    • 1 tsp cumin
    • 10 c water
    • 2 6 oz. cans no-salt-added tomato paste
    • 1 14.5 oz. can no-salt-added diced tomatoes
    • 1 tsp salt
    • 2 Tbs coconut palm sugar, maple syrup or agave
    • 3 Tbs low-salt tamari or low-salt soy sauce
    • 3 Tbs lemon juice
    • 1 tsp onion powder
    • 1/2 tsp dried coriander
    • 1/2 tsp liquid smoke
    • 1/4 tsp black pepper
    • 1 c lentils, any color
    • 1/2 of a 10 oz. package frozen spinach, thawed and drained

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 158 % Daily Value *
    • Total Fat: 5 g 7.04%
    • Saturated Fat: 1 g 3.03%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2458 mg 102.42%
    • Calcium: 83 mg 8.29%
    • Potassium: 658 mg 18.81%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.57%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 24 g %
    • Dietary Fiber: 8 g 33.09%
    • Sugar: 7 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 444.89%
    • Vitamin C 14.13%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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