LENTIL AND VEGETABLE STEW WITH WHOLE WHEAT BREAD
Chapati noodles or roti noodles is made up of thin strips of chapatis cooked with crunchy vegetables with the hint of tomato sauce, soya sauce, and garlic making the dish delicious and healthy. It is an innovative way to feed your kids chapati and veggies simultaneously.
This is great kids lunchbox option and is a good alternative to include vegetables and regular boring chapatis in their diet. This not monly makes perfect lunch but is also a good option for an evening snacks.
INGREDIENTS
- 1 cup lentils (any variety)
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Whole wheat bread (for serving)
INSTRUCTIONS
- Rinse the lentils under cold water and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
- Add the diced carrots, celery, bell pepper, and zucchini to the pot. Cook for about 5 minutes until the vegetables start to soften.
- Add the lentils, vegetable broth, diced tomatoes (including the liquid), cumin, paprika, salt, and pepper to the pot. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for about 25-30 minutes or until the lentils are tender.
- Taste and adjust the seasoning if needed.
- Serve the lentil and vegetable stew hot, garnished with fresh chopped parsley. Accompany it with slices of whole wheat bread.
TIPS
- Feel free to customize the vegetables according to your preference or what you have on hand. You can add or substitute other vegetables like peas, corn, or green beans.
- Adjust the spices to suit your taste. If you prefer a spicier stew, you can add chili powder or cayenne pepper.
- If you want a creamier texture, you can blend a portion of the stew using an immersion blender or a regular blender. Just be careful when blending hot liquids.
- Leftovers can be stored in the refrigerator for up to 3-4 days. The flavors tend to develop more over time, making it even more delicious the next day.
- Serve the stew with a side of whole wheat bread or whole grain rice for a complete and balanced meal.
NUTRITION VALUE
The nutrition value of this recipe will vary based on the specific ingredients used and the serving size. Lentils are an excellent source of protein, fiber, and various vitamins and minerals. Vegetables like carrots, celery, bell pepper, and zucchini add additional nutrients and fiber. Whole wheat bread is a good source of complex carbohydrates and dietary fiber. Overall, this recipe is a nutritious and satisfying meal.
