Lentil and Vegetable Stew
Benefits:
- Mixed lentils offer a combination of protein and dietary fiber, making the stew filling.
- The inclusion of various vegetables adds vitamins, minerals, and antioxidants.
- The aromatic spices used in the stew contribute to its flavor and potential health benefits.
- This stew provides a wholesome and balanced dish that’s perfect for a comforting meal.
INGREDIENTS
- 1 cup mixed lentils (green, brown, red, etc.), washed and soaked
- 1 onion, finely chopped
- 2 carrots, peeled and chopped
- 1 zucchini, chopped
- 1 bell pepper (any color), chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 4 cups vegetable broth or water
- 2 tablespoons oil or ghee
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Lentils: Wash and soak the mixed lentils for about 30 minutes. Drain before using.
Boil Lentils: In a pot, bring the soaked lentils to a boil with enough water. Cook until the lentils are partially cooked. Drain and set aside.
Sauté Aromatics: In a separate pot, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
Add Onion and Garlic: Add chopped onions and sauté until they become translucent. Add minced garlic and ginger paste. Sauté for a minute until fragrant.
Add Vegetables: Add chopped carrots, zucchini, and bell pepper to the pot. Sauté for a few minutes until the vegetables start to soften.
Stir in ground coriander, turmeric powder, red chili powder, and salt. Mix well to coat the vegetables with the spices.
Add Lentils and Broth/Water: Add the partially cooked lentils to the pot. Pour in the vegetable broth or water.
Simmer: Let the stew simmer on low to medium heat for about 20-25 minutes, allowing the lentils and vegetables to fully cook.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the lentil and vegetable stew with chopped cilantro leaves. Serve with crusty bread or naan. Provide lemon wedges for an extra burst of flavor
TIPS
- You can customize the vegetable selection based on your preference and availability.
- Adjust the spiciness by modifying the amount of red chili powder.
- This lentil and vegetable stew is a hearty and nutritious option for a satisfying meal.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~40-45g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~10-12g
