I am aiming to try one new recipe a week at our house – this one happened to be a meatless stew – and I know my friend, Theo (who is a Lentil nut) would be so proud of me! I have to say, Jason (my husband) really liked it – our kids – Ty, Will and Tommy – they were a harder sell – I will keep offering it – I am quite confident they will come around.
Serves 8 Hands on time – 12 minutes Total time – 30 to 45 minutes
Ingredients: 2 tsp olive oil 1 yellow onion, finely diced 1 stalk celery, diced (I added more) 1 carrot peeled and finely diced (I added more) 2 cloves garlic, minced pinch each of sea salt and fresh ground black pepper 2 cups dry lentils (any kind) 1 large sweet potato, peeled and cubed 1 bay leaf (of course I did not have any so had to omit this but still tasted great) 4 cups low sodium vegetable broth (I used chicken broth) 1 can diced tomatoes
In a large, heavy bottomed pot, heat oil on medium. Add onion, celery, carrot and garlic and saute, stirring occasionally, until softened, 3-4 minutes. Add salt, pepper, lentils, bay leaf, broth and 2 cups water, stir to combine. Bring to a simmer and cook until lentils and potatoes are tender 15-22 minutes. Remove from heat and stir in tomatoes (I put my tomatoes in with everything else to simmer). Remove bay leaf, serve and garnish with parsley.
Adding sweet potato to this stew does more than give it colour; it also ups the feel-full fibre content and provides you with potassium, which aids skeletal, heart and muscular functioning!
Nutrients per 1 cup serving: Calories 199, Total Fat 2g, Sat Fat 0g, Carbs 35g, Fibre 9g, Sugars 4g, Protein 11g, Sodium 114mg, Cholesterol 0mg