Servings:
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about
scaling
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Cook Time: |
40 mins |
Prep Time: |
15 mins |
Cook Method: |
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Cook Temp: |
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1. Heat oil in a large pot over medium heat. Toss flour and beef together in a medium mixing bowl until beef is coated with the flour. When oil is hot, add beef. Discard any extra flour. Cook and stir until beef is lightly browned on all sides, 3 to 4 minutes.
2. Add cinnamon, ginger, coriander, black pepper, and red pepper. Cook and stir until fragrant, about 1 minute. Add 1.2 cup of the beef broth, tomato paste, onion, and celery. Cook and stir until vegetables are evenly coated with spices and onion begins to soften, about 1 to 2 minutes.
3. Add lentils, remaining beef broth, and water. Bring to a simmer. Cover and simmer for 30 minutes, stirring often. Lentils should be cooked through.
4. Add egg noodles and chickpeas. Stir well. Continue to simmer until noodles are tender, about 5 minutes. Remove from heat and stir in parsley and cilantro. Serve immediately, with lemon wedges on a plate and hot sauce offered on the side, if desired.
Nutrition Facts |
|
Serving Size
(660g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 442 |
Calories from Fat 48 |
| |
% Daily Value * |
| Total Fat 5.4g |
8% |
| Saturated Fat 1g |
7% |
| Trans Fat 0g |
|
| Cholesterol 46mg |
15% |
| Sodium 513mg |
21% |
| Total Carbohydrate 65g |
22% |
| Dietary Fiber 12g |
49% |
| Sugars 8g |
|
| Protein 37g |
|
| Vitamin A 14% |
Vitamin C 105% |
| Calcium 12% |
Iron 35% |
| * 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 |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
|
1 tsp |
Olive oil |
|
2 Tbs |
White whole wheat flour |
|
3/4 lb |
round boneless stewing beef |
|
1/2 tsp |
Cinnamon, ground |
|
3/4 tsp |
Ground ginger |
|
1/4 tsp |
Ground coriander |
|
1/4 tsp |
Black pepper, freshly ground |
|
1/8 tsp |
Crushed red pepper flakes |
|
14 1/2 oz |
Beef broth, low sodium |
|
2 Tbs |
Tomato paste |
|
1 ea |
Large onion, finely chopped |
|
2 ea |
Celery stalk, ends trimmed, finely chopped |
|
1/2 cup |
dry lentils, rinsed and picked through |
|
2 cup |
Water |
|
1/2 cup |
fine egg noodles |
|
15 oz |
reduced-sodium chickpeas, canned, drained and rinsed |
|
1/4 cup |
Fresh flat leaf parsley, finely chopped |
|
1/4 cup |
Finely chopped fresh cilantro |
|
8 ea |
Lemon wedges |
|
1 ea |
Hot sauce, such as Tabasco |
|
