Lentil Stew Recipe
Chock full of vegetables this stew is satisfying and hearty. Lentils originated in the Middle East and are one of mankind's oldest foods. Unlike Esau I would not give up my birthright for a bowl of lentils and a bread loaf (Genesis 25:34) but this soup is well, stew-pendous! It's based on a recipe from The Daniel Plan Cookbook by Warren, Amen & Hyman 2014, but with additional flavorings we like to add in soups and stews.
Ingredients
- 2 tablespoons olive oil
- 1/2 onion, diced
- 2 tablespoons minced garlic
- 2 teaspoons mustard seeds
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1/2 teaspoon coriander
- 1/4 to 1/2 teaspoon red pepper flakes, or to taste
- 1 carrot, diced
- 2 cups cauliflower, cut in small florets
- 1 1/4 cups lentils (red, brown or yellow all fine)
- 6 cups water or chicken broth
- 1 cup diced tomatoes
- 2 cups broccoli, cut in small florets
- 1/2 teaspoon salt
- 1 tablespoons lemon juice
- Chopped fresh parsley or cilantro for top garnish
Directions
- Heat olive oil in large soup pot over medium heat. Saute onions and garlic until tender.
- Add mustard seeds and stir until they begin to pop. Add cumin, turmeric, coriander and red pepper flakes and saute 1 minute.
- Add carrot and cauliflower and stir to coat. Add lentils and water or broth; bring to a boil. Reduce heat to low, cover and simmer until lentils are soft. Add tomato, broccoli and salt. Simmer 5 more minutes. Add additional water or broth if needed for consistency. Taste for seasoning and add, if desired, 1-2 tablespoons of butter, and/or 1-2 teaspoons Better-Than-Bouillon Chicken paste, and/or 1 tablespoon tomato paste.
- Just before serving stir in lemon juice; sprinkle servings with parsley or cilantro.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 360g | |
| Recipe makes 6 servings | |
| Calories 214 | |
| Calories from Fat 49 | 23% |
| Total Fat 5.55g | 7% |
| Saturated Fat 0.75g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 225mg | 9% |
| Potassium 614mg | 18% |
| Total Carbs 30.39g | 8% |
| Dietary Fiber 14.1g | 47% |
| Sugars 3.0g | 2% |
| Protein 12.03g | 19% |
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