Superfood Lentil Veggie Stew

• परोसना: 12 servings
• सक्रिय समय: 15 minutes
• कुल समय: 40 minutes

सामग्री

2 tablespoons olive oil

2 cups small diced red onion

2 cups small diced carrot

2 cloves garlic (minced or grated)

2 cups small diced bell pepper (red, orange, or yellow)

2 cups sliced mushrooms (button, shiitake, cremini or baby bella)

1 cup small diced celery (~2 stalks)

2 tablespoons tomato paste (or 1 cup tomato puree)

¼ teaspoon kosher salt

2 ¼ cups dry green or tan lentils (~1 pound)

2 bay leaves

1 teaspoon dried thyme

1 quart vegetable broth (4 cups)

1 to 2 handfuls baby spinach leaves

Ground black pepper to taste

निर्देश

In a medium to large pot, add the oil and warm over medium-high heat. Add the onions, carrots and garlic and sauté for 3 or 4 minutes.

Then add the peppers, mushrooms and celery, and sauté until the veggies begin to soften, about 4 to 5 minutes. Add the tomato paste (or puree) and salt, and stir to coat the vegetables.

Add the lentils, bay leaves, thyme and broth. Bring to a boil, cover the pot partially with a lid, and simmer for 30 minutes, until the lentils are firm, yet tender (al dente).

Stir in the spinach and let it wilt into the hot lentil stew. Season with ground black pepper and additional salt to taste.

पोषण

• सेवा का आकार: 1 cup
• कैलोरीज़: 200 kcal
• कुल वसा: 3 g
• असंतृप्त वसा: 3 g
• सोडियम: 105 mg
• कुल कार्बोहाइड्रेट: 9 g
• आहार फाइबर: 7 g
• कुल शर्करा: 5 g
• प्रोटीन: 11 g