Spanish Lentil Stew

• 分量: 5 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

1 whole dry, cured Spanish Chorizo (about 8oz), casing removed)

1 medium yellow onion (, finely diced)

1 red bell pepper (, diced)

1 carrot (, thinly sliced)

2 ribs celery (, sliced)

4 cloves garlic (, roughly minced)

1 teaspoon sweet smoked Spanish paprika

½ teaspoon dried oregano

1/2 cup tomato sauce (120 grams)

1 cup dry brown lentils (, rinsed (200 grams)

2 small yukon gold potatoes (, cut into ½’’ pieces)

6 cups vegetable broth (, or chicken broth (1.4 liters)

1 Tablespoon red wine vinegar

2 bay leaves

salt and pepper (, to taste)

1/2 cup fresh chopped parsley

Crusty artisan bread or baguette (, for serving)

手順

Sauté Chorizo: Slice chorizo into ¼’’ rounds. Heat a large pot on medium heat. Add the chorizo slices in a single layer and cook for 1 minute, just to lightly render some of that fat. Flip each slice to the other side and cook one minute. Transfer to a paper towel-lined plate.

Sauté Veggies: Add 1 tablespoon olive oil to pan. Add onion, bell pepper, carrot, and celery then sauté for 5 minutes. Add garlic, paprika, and oregano, and stir. Add 1/2 cup tomato sauce and cook for 2-3 minutes.

Add lentils, potatoes, chorizo, broth, red wine vinegar, bay leaves, and season with black pepper.

Cook: Bring to a boil, then reduce heat to low, cover the pot, and simmer for 20-30 minutes or until the lentils are tender. Taste and season with sea salt and pepper, as needed.

Serve garnished with fresh chopped parsley. Serve with crusty bread for dipping, and a simple green salad, if desired.

栄養

• カロリー: 368 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 0.5 g
• コレステロール: 28 mg
• ナトリウム: 1278 mg
• 炭水化物総量: 47 g
• 食物繊維: 16 g
• 糖質総量: 7 g
• タンパク質: 20 g