Superfood Lentil Veggie Stew

• จำนวนที่เสิร์ฟ: 12 servings
• เวลาทำ: 15 minutes
• เวลารวม: 40 minutes

ส่วนผสม

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

วิธีทำ

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.

ข้อมูลโภชนาการ

• ขนาดที่เสิร์ฟ: 1 cup
• แคลอรี่: 200 kcal
• ไขมันทั้งหมด: 3 g
• ไขมันไม่อิ่มตัว: 3 g
• โซเดียม: 105 mg
• คาร์โบไฮเดรตทั้งหมด: 9 g
• ใยอาหาร: 7 g
• น้ำตาลทั้งหมด: 5 g
• โปรตีน: 11 g