Lentil Vegetable StewSep 15 2011 by
I guess I’m in a ‘hearty’ food phase. Lately hearty food is all I want to eat. You would think I was a bear getting ready to hibernate! What can I say? I’m just craving ‘stick to your ribs’ food and spicy is my mantra (right after peace, love and joy) so spicy lentils it is. This soup/stew is great for freezing in single servings so you can have a quick meal on hand for those days when there just isn’t time to cook.
- 1 cup lentils (I used Beluga lentils but French green lentils would work too. Other types of lentils tend to get too mushy so try to avoid using them in this recipe)
- 4 cups water
- 2 celery stalks, chopped
- 2 carrots, chopped
- 1 leek, chopped
- 1 medium sized zucchini, sliced
- 3 – 4 medium size tomatoes, diced
- 3 cloves garlic, minced
- 1/2 tsp sea salt and black pepper or to taste
- 1 tsp coriander
- 2 tsp cumin
- 1 bay leaf
- 1/2 – 1 tsp cayenne pepper (to taste)
- 1 -2 lemons, cut into wedges
- Rinse the lentils and pick out any stones or debris. Once rinsed put the lentils, bay leaf and the water into a soup pot and bring to a boil. Reduce heat to a simmer and cook 30 minutes or until just about tender.
- Add the rest of the ingredients except the lemon. Bring back up to a simmer and cook until the vegetables are tender and most of the liquid is absorbed about 15 minutes or so. Remove the bay leaf.
- Spoon into bowls and serve with a lemon wedge to squeeze over the lentils.
Makes about 6 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 129, Cal. from Fat: 6, Total Fat: 0g, Sat. Fat: 0g, Carbs: 24g, Fiber:
9.5g, Sugars: 4.5g, Protein: 7g, Sodium: 191mg, Chol: 0mg
Store leftovers in an airtight container for 3-4 days or freeze for later use. Do not add lemon juice until serving.