One-Pot Lemony Carrot Red Lentil Stew Recipe

• 분량: 8 servings
• 활동 시간: 5 minutes
• 총 시간: 20 minutes

재료

2 cups red lentils (dry)

1 cups carrots (diced, about 1 1/2 cups)

1 cup kale

6 cups vegetable broth

1 onion (diced)

3 cloves garlic (minced)

1 tbsp olive oil (or use water for oilfree)

2 tbsp poultry spice (there is no animal products in poultry spice)

1 tbsp cumin

1 tsp paprika

¾ cup lemon juice

2 cup spinach (sliced small)

2 avocados (sliced)

방향

Instant pot instructions

Set your Instant Pot to sauté. Add the olive oil and onions. Cook until the onions are soft. This usually takes about 2-3 minutes.

Next, add in the garlic and all the spices and cook for another 2 minutes to let the spices release their flavors.

Add in the red lentils and stir to coat with the spices. Then add in the vegetable broth, kale, and diced carrots. Close the lid and set the Instant Pot to the 'Bean' setting for 15 minutes. Pro tip: Make sure the vent is set to 'Sealing' to build pressure.

Once the time is up, vent the Instant Pot. Add in the lemon juice (along with the spinach if using it). Close the lid and let it sit for 2 minutes to wilt the spinach.

Stove top instructions

Over medium-high heat, add your olive oil to a pot. Add in the onions and cook until soft. This usually takes about 2-3 minutes.

Next, add in the garlic and spices and cook for another minute.

Then, add in the red lentils and stir to coat with the spices. Next, add in all the vegetable broth and cover. Let it come to a boil then reduce the heat to medium-low and simmer for 15 minutes. The red lentils should be soft.

Now add in the carrots and kale and continue to cook for another 5 minutes.

Finally, add the lemon juice and stir. If you're adding spinach, add it in here as well. Turn the heat off and close the lid. Let it sit for 2 minutes to wilt the spinach.

Serve with some sliced avocado or over steamed rice.

노트

Creamy Lentil Stew: For a creamier version of this stew, add a can of coconut milk towards the end of the cooking process.

Protein-Packed Stew: If you're looking to increase the protein content of this stew, add in firm tofu, or chickpeas. For non-vegetarians, a great choice is diced chicken breast or turkey. Just make sure to sauté the poultry until it's fully cooked before adding the lentils and broth.

영양 정보

• 칼로리: 210 kcal
• 지방 전체: 3 g
• 포화 지방: 0.4 g
• 불포화 지방: 2 g
• 나트륨: 732 mg
• 탄수화물 전체: 35 g
• 식이섬유: 15 g
• 총 당류: 4 g
• 단백질: 13 g