Mediterranean Meals

Hearty One-Pot Lentil Stew

Name: Hearty One-Pot Lentil Stew
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 6 servings
Ingredients: 1 ½ cups green lentils; Extra virgin olive oil,; 1 medium yellow onion, (chopped); 1 large carrot, (chopped); 2 celery stalks, (chopped); 1 russet potato, (small diced); 3 to 4 garlic cloves, (minced); 1 small zucchini squash, (diced); Kosher salt, (a pinch); Black Pepper, (a pinch); 1 tsp ground coriander; 1 tsp ground cumin; 1 tsp turmeric powder; 1/2 tsp ground cinnamon; 1/2 tsp cayenne pepper, (optional); 1 (28 ounce) can diced tomatoes; 2 ½ cup water (or low-sodium broth); 1 cup chopped fresh parsley, (stems removed); juice from half a lemon or lime; Bread to serve

6 servings

khẩu phần

20 minutes

thời gian hoạt động

40 minutes

tổng thời gian

Bắt đầu Nấu ăn

Nguyên liệu

1 ½ cups green lentils

Extra virgin olive oil,

1 medium yellow onion, (chopped)

1 large carrot, (chopped)

2 celery stalks, (chopped)

1 russet potato, (small diced)

3 to 4 garlic cloves, (minced)

1 small zucchini squash, (diced)

Kosher salt, (a pinch)

Black Pepper, (a pinch)

1 tsp ground coriander

1 tsp ground cumin

1 tsp turmeric powder

1/2 tsp ground cinnamon

1/2 tsp cayenne pepper, (optional)

1 (28 ounce) can diced tomatoes

2 ½ cup water (or low-sodium broth)

1 cup chopped fresh parsley, (stems removed)

juice from half a lemon or lime

Bread to serve

Hướng dẫn

Wash and sort lentils: Place the lentils in a bowl and cover with water. Wash and soak for 10 minutes or so. Drain well.

Saute firm vegetables: In a large heavy pot or Dutch Oven set over medium high heat, add 2 tablespoons of extra virgin olive oil. Once the oil begins to shimmer, add diced onions, carrot, celery, and potatoes. Cook over medium-high heat for 4 to 5 minutes, stirring regularly.

Add the garlic and zucchini: Add garlic and zucchini. Saute for another 5 minutes, stirring regularly.

Add lentils, spices, tomatoes and liquid: Add lentils, salt, pepper, coriander, cumin, turmeric, cinnamon, and cayenne. Toss to combine, then add the tomatoes and water (or low-sodium broth, if you prefer.)

Simmer: Bring everything to a boil for 5 minutes, then reduce heat to low. Cover and let simmer for 20 minutes or so until the vegetables are tender and lentils are well cooked (stir occasionally and watch to add water or liquid, if needed.)

Finish and serve: Remove from heat and stir in parsley and lime juice (or lemon juice). Transfer to serving bowls and top with a generous drizzle of extra virgin olive oil. Serve hot with your favorite crusty bread.

Dinh dưỡng

Kích thước Khẩu phần

Calo

247.4 kcal

Tổng Chất béo

1.1 g

Chất béo bão hòa

0.2 g

Chất béo không bão hòa

0.7 g

Chất béo chuyển hóa

Cholesterol

Natri

216.9 mg

Tổng Carbohydrate

46.2 g

Chất xơ

18.1 g

Tổng Đường

6.6 g

Chất đạm

15.4 g