Lentil Stew Recipe

Lentil Stew Recipe

Lockdown Recipe: simple Lentil Stew, a healthy meat substitute

Lentils are not only for vegetarians. Although they are an affordable substitute for mince they also have health benefits.

Lentil Stew Recipe

Lentil Stew Recipe

You also can “pad” out your meat stews and curries with lentils to stretch them further.

Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods.

They are high in protein and fibre and low in fat, which makes them a healthy substitute for meat.

They come in different colours: namely black, red, green, yellow. Lentils are also a source of health-promoting polyphenols, which have strong antioxidant and anti-inflammatory properties with potential cancer-cell inhibiting effects.

How they taste does to an extent depend on how they have been prepared. It’s very common to hear people say that healthy food is not delicious, and delicious food is not healthy.

However, how about we learn to prepare delicious AND healthy food?

The best thing about lentils is that they are inexpensive. The recipe below is proof that you can prepare a meat-free dish that is delicious.

Healthy Lentil Stew

4 from 5 votes
Recipe by Linda Kaumphawi Course: DinnerCuisine: GlobalDifficulty: Medium
Prep time

10

minutes
Cooking time

40

minutes
Total time

50

minutes

Are you looking for a protein filled dinner to keep the family healthy? This one will do the trick.

Ingredients

  • 1 1/2 cups dried lentils, green or brown, sorted and rinsed

  • 1 tablespoon olive oil

  • 1 medium onion, finely chopped

  • 3 cloves garlic, minced

  • 2 stalks celery, chopped

  • 1 teaspoon Italian seasoning

  • 1/2 teaspoon ground paprika

  • 1/2 teaspoon cumin

  • 1/2 teaspoon dried thyme

  • 1 can tomatoes

  • 1 can tomato paste

  • 2 medium carrots, diced

  • 1 medium potato, diced

  • 6 cups vegetable broth

  • 1 bay leaf

  • 1/4 teaspoon cayenne pepper

  • salt to taste

Method

  • Heat oil or water in a large saucepan over medium heat. Add onions and cook for about three minutes. Add garlic and cook for another minute
  • Add celery, Italian seasoning, paprika, cumin, thyme and cook for 30 seconds.
  • Add lentils, tomatoes, tomato paste, carrots and potatoes, bay leaf and vegetable broth.
  • Bring to boil, reduce heat to simmer for about 40 minutes or until stew has reached the desired texture.
  • Remove bay leaf, season with salt and pepper and serve

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