Lentil Stew

Lentil Stew
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Servings Prep Time Cook Time
10bowls 20minutes 15 minutes
Servings Prep Time Cook Time
10bowls 20minutes 15 minutes
Lentil Stew
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings Prep Time Cook Time
10bowls 20minutes 15 minutes
Servings Prep Time Cook Time
10bowls 20minutes 15 minutes
Hearty lentil stew, packed with vegetables and fiber
Ingredients
Servings: bowls
Instructions
  1. Heat oil with Italian spices (or Indian or Mediterranean spices) until hot.
  2. Add garlic, onion, celery, and carrots, as well as bay leaves. Cooking, stirring as needed, until onion is translucent.
  3. Add sliced mushrooms and continue to cook until mushrooms lose their moisture.
  4. Add lentils and bouillon cubes, as well as 8 cups of water. (I prefer to add just enough water to keep the ingredients from scorching while I heat the majority of the water in my electric tea kettle, as this saves time and energy in heating the water.)
  5. Reduce to a simmer and allow to cook two hours (or longer to increase digestibility and flavor). At this point, I often use a potato masher or the back of a spoon to break down some of the lentils, in order to create a creamier consistency.
  6. Stir in lemon juice and parsley 10 minutes before finishing cooking. Correct seasoning, salt, and pepper to taste. Serve with bread, with tortillas, or over rice.
Recipe Notes

Based on Cronometer's figures, this soup (1/8 of recipe) contains 17% of my overall nutrient requirements for 12% of my needed calories (based on a 2000-calorie diet), including: 39% of my copper, 197% of my Vitamin A, 25% of my iron, 33% of my protein, 43% of my fiber, 28% of my selenium, 37% of my Vitamin K, and 31% of my Vitamin B2/Riboflavin. And, who am I kidding with the idea that I will only eat one bowl? With nutrients like that, I feel good indulging in two bowls, for a whopping 32% of my overall requirements, including 87% of my fiber, 50% of my iron, and 66% of my protein requirements in one immensely satisfying meal. The only question is whether my stomach can handle a full four cups of food. ;-)

I highly recommend adding a side of broccoli, cauliflower, or another Vitamin-C-rich vegetable to aid your body in absorbing the large iron content of the food. Adding 1 cup of broccoli also increases the nutrient content to 45%, including 100% or more of Vitamin A, Vitamin C, Vitamin K, and fiber; 75% of your protein requirement; as well as more than 50% of 6 other vitamins and minerals.

 

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