High in fiber, healthy carbs, protein, folate, iron, manganese and copper, lentils are inexpensive legumes that can be used to make quick and hearty weeknight soups and stews. These lentil recipes highlight this plant-based protein's diversity: one is an herbaceous, golden pot and the other an Indian-spiced stew.
Lentil Recipe 1: Green and Gold Lentil Pot
The organic green and golden-red hues of these lentils blend together with green celery and herbs to create an uncomplicated, savory dish. Simply throw all of the ingredients into a pot and it's ready to eat in 20 minutes. Serve with a salad and cooked whole grains such as quinoa, brown rice or spelt for a hearty, high-fiber meal that will satisfy your body and soul.
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Ingredients
1/2 cup dried red lentils1/2 cup dried French green lentils
3 cups water
1 cube low-sodium vegetable bouillon
1 cup chopped celery
1 medium onion, chopped
1 fresh medium tomato, chopped (or 3/4 cup canned diced tomato)
1 garlic clove, minced
1/4 teaspoon ground black pepper
1/4 teaspoon smoked paprika
1 teaspoon low-sodium herbal seasoning
1 teaspoon dried sage
1/4 teaspoon ground turmeric
Combine all the ingredients in a large pot. Stir well, cover, and bring to a simmer. Cook until lentils and vegetables are tender, about 20 minutes. Makes 4 servings.
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Lentil Recipe 2: Indian-Style Lentil Stew
Ingredients
8 ounces yellow lentils, dried
3 cups water
3 carrots, sliced
1 red bell pepper, chopped
1 onion, chopped
2 small red potatoes, chopped
2 small tomatoes, chopped
1 tsp garam masala
1/2 teaspoon grated fresh ginger
1/4 teaspoon red chili flakes
1 tablespoon peanut butter
1 tablespoon chia seeds
Place all ingredients in a large pot, stir well, and bring to simmer. Cook for about 35 to 40 minutes, until all vegetables are tender. Adjust seasonings as needed. Makes 6 servings.
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