Superfood Lentil Veggie Stew

• 份量: 12 servings
• 准备时间: 15 minutes
• 总时间: 40 minutes

配料

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

步骤

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.

营养

• 每份大小: 1 cup
• 卡路里: 200 kcal
• 总脂肪: 3 g
• 不饱和脂肪: 3 g
• 钠: 105 mg
• 总碳水化合物: 9 g
• 膳食纤维: 7 g
• 总糖: 5 g
• 蛋白质: 11 g