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Vegetarian Lentil Stew
Lentils are legumes, which is an specific group of vegetables that include beans and peas among other. As most bean, they are high in protein and carbs but very low in fat which makes them really good for kids.
Between the common health benefits associated with lentils are: great source of vitamins and minerals, such as B1, B6, folate, copper, iron, potassium and zinc; helps control and lower blood pressure; helps optimizing brain function; prevents cells damage and reduce risk of cancer.
Lentils are recommended on diets because they aid weight management, digestion and boosts metabolism. Also, their high protein count makes them very popular on vegan and vegetarian diets to substitute meats.
Additionally, they are very easy to cook and you can feed a hungry family with a little budget.
What do you need?
1 Cup lentils (raw)
1 Cup veggie stock
2 Cups water
1/2 Onion (medium)
1/2 Red pepper (large)
1/2 Carrot (small)
1/2 Zucchini
1/4 Leek (large)
2 Tbsp. Olive oil
2 Tsp. Cumin
1 Tsp. Garlic
1/4 Tsp. Smoked paprika
1/4 Tsp. Turmeric
Parsley (Approx. 6 branches)
Salt and pepper to taste
What to do?
Dice all the vegetables in small cubes
Rinse lentils in cold water and let dry
In a large pot heat the oil on medium heat and saute the onions, leeks and pepper with a little salt and pepper
Add the lentils, the carrots and zucchinis and cook for about a minute stirring
Add all the spices and the garlic and let cook for another minute
Add the veggie stock and water and stir
Let cook for another minute and verify the salt. Add more if needed keeping in mind the salt will be stronger when all the liquids evaporate
Let boil for 1 or 2 minutes and cover with the lead
Cook for 20 minutes stirring occasionally
Remove from the heat and add the parsley
Voila!
Tips, variations & more:
You can add all the vegetables you want, I just happened to have the carrots and zucchini
Add 2 cups of veggie stock if you want to make lentils soup
White rice is the perfect accompaniment
