Italian Lentil Stew

February 24, 2021


This yummy recipe was in an article by Sarah Clachar, and was published in Taste for Life, in February 2007, from the American Institute for Cancer Research, www.aicr.org

DID YOU KNOW:


Back in 2007, it was already reported by the International Union of Nutritional Scientists that there is a connection between legume consumption and longevity. Lentils are the tiny legumes that are packed full of great nutrition. They are high in vitamin A, cholesterol-lowering fiber, potassium, B vitamins, and iron. Lentils also contain folate and photo chemicals that help reduce the risk of heart disease, and their isoflavones may play a role in preventing some cancers. http://www.mayoclinic.com

This recipe appeared in the February 2007 issue of Taste for Life. It uses one of my most versatile and loved ingredient: the Lentil. I was so happy that my friend rediscovered this recipe. It creates a hearty, nutritious, and delicious stew. The best part is that it is incredibly easy to make, and will be ready in 30 minutes!

Servings: 6

Prep10 minutes

Cook1 hour

Ready in: 1 hour 10 minute

Author: Sarah Clachar, published in Taste for Life, in February 2007

Cuisine: Italian

INGREDIENTS:

  • 1 1/2 tablespoons of extra virgin olive oil, or you may use veggie broth to sauté
  • 8 small red-skinned potatoes, chopped into 1 1/2” chunks (wash but do not peal)
  • 1 1/2 cup onion, chopped
  • 1 1/2 cups of carrots (3 medium), sliced into 1 1/2” chunks
  • 1 1/2 tablespoons garlic cloves (4 cloves), finely chopped
  • 3 cups (24 oz) vegetable broth
  • 3/4 cup small brown Italian lentils
  • 1 (15 oz) can diced tomatoes, including liquid
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 1/2 cups zucchini, diced (1 medium)
  • 2 cups packed chopped kale, or spinach
  • 1 tablespoon fresh lemon juice
  • 1/2 cup fresh basil leaves, loosely packed
  • pinch of freshly ground black pepper, to taste
  • salt, to taste (optional)

DIRECTIONS:

Cut the potatoes.
How to make perfect boiled potatoes.
  • Cut the potatoes, with skins, into 1 1/2 inch chunks.
  • In a separate medium pot, boil the potatoes until barely fork tender. Remove them from the heat immediately, drain, and set aside.
  • Heat the oil, or veggie broth, in medium Dutch oven over medium-high heat.
  • Add the onions to the pot, and sauté for about five minutes. Add the garlic, mix together and continue cooking until the onions are browned (about 8 minutes), stirring often.
  • Add the lentils, carrots, tomatoes (with liquid), bay leaf, thyme, basil, and oregano. Add 3 cups of veggie broth. season with salt (if using), and fresh cracked black pepper. Bring the stew to a boil, reduce the heat to medium-low, cover and simmer for 30 minutes, stirring occasionally.
  • After 20 minutes of cooking, add the precooked potatoes, zucchini, and the kale to the pot of stew.(If using spinach, wait to add until the last 2 minutes). Stir until well incorporated. Cook together for another 10 minutes, which is equal to the total cooking time of 30 minutes. Remove pot from the heat. Do not overcook!
  • To serve, divide the stew among four bowls and sprinkle with fresh basil.

NOTE:

  • For best flavor, make this stew a day ahead. Reheat it in a heavy pot, covered, over medium heat. Stir occasionally until heated through. If the stew is too thick, add some water before heating it.
  • Stick with brown or green lentils or adjust the cooking time. Red lentils cook in over half the cooking time of brown and green.
  • If you don’t have the dried herbs listed here, you could also substitute 1 Tbsp dried Italian seasoning instead of basil, oregano and thyme.
  • Don’t skip the lemon. Even though it’s a small amount it adds a nice hint of brightness.

NUTRITION:


Nutrition Facts

Lentil Stew (Italian Vegetable)


Amount Per Serving

Calories 300

Calories from Fat 54


% Daily Value*

Fat 6g9%

Sodium 1323mg58%

Potassium 1252mg36%

Carbohydrates 50g17%

Fiber 16g67%

Sugar 13g14%

Protein 15g30%


Vitamin A 10765IU215%

Vitamin C 79.9mg97%

Calcium 168mg17%

Iron 6.1mg34%

* Percent Daily Values are based on a 2000 calorie diet.


How did you modify this recipe? Please share in the comments. Thank you for sharing!

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