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!
Ready in: 1 hour 10 minute
Author: Sarah Clachar, published in Taste for Life, in February 2007
- 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)
- 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.
- 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.
Lentil Stew (Italian Vegetable)
Amount Per Serving
Calories from Fat 54
% Daily Value*
Vitamin A 10765IU215%
Vitamin C 79.9mg97%
* 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!