Red Lentil Stew
Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds. Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. Lentils are low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads, spreads and are a perfect protein on a vegetarian dinner plate. Lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value.
Their health benefits include:
1. Lowering Cholesterol – Lentils can help to reduce blood cholesterol because of their high levels of soluble fiber.
2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body.
3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
4. Stabilizing Blood Sugar –The soluble fiber in lentils traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
6. Increase Energy – Lentils increase steady, slow-burning energy due to their fiber and complex carbohydrate content. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
7. Weight Loss – Lentils include beneficial nutrients like fiber, protein, minerals and vitamins, yet they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories and leaves you feeling full and satisfied.
While the flavor differs slightly among the varieties of lentils, they generally feature a hearty dense somewhat nutty flavor. Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people.
For millennia, lentils have traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.
This Lentil Stew/Soup has a wonderful flavor and is filling and great for a dinner, especially on a raining night. It freezes well and can last in your refrigerator for at least a week. Make a big batch and share with your neighbors or invite some friends over for an easy dinner. Make a big salad and serve with crust french bread.
Red Lentil Stew
1 Tablespoon olive oil
2 cups red lentils (1-16 oz bag)
2 cups chopped red onion
2 cups chopped carrots (4-5 carots)
1 cup chopped celery (4 stalks)
4 garlic cloves smashed
2 Tablesoons cumin
2 (14.5 oz) cans diced tomoatoes
1 Tablespoon honey
3 bay leaves
1-2 teaspoons oregano
1/2 teaspoon pepper
10 cups low sodium vegetable or chicken broth
1 Tablespoon red wine vinegar
- 1 Tablespoon olive oil
- 2 cups chopped red onion
- 2 cups chopped carrots (4-5 carots)
- 1 cup chopped celery (4 stalks)
- 4 garlic cloves smashed
- 2 Tablesoons cumin
- 2 (14.5 oz) cans diced tomoatoes
- 1 Tablespoon honey
- 3 bay leaves
- 1-2 teaspoons oregano
- ½ teaspoon pepper
- 10 cups low sodium vegetable or chicken broth
- 1 Tablespoon red wine vinegar
- Heat oil in a large soup pot and sauté onions, carrots, celery and garlic for about 5-8 minutes until vegetables are soft.
- Stir in lentils and cumin and cook for 1 minute.
- Add canned tomatoes including tomato liquid, honey and bay leaves.
- Add 10 cups broth, pepper and oregano.
- Bring to a boil and lower heat to simmer.
- Cook for 20-30 minutes or until lentils are tender and soup is thick.
- Remove bay leaves and add vinegar.
- If needed, add a bit more broth or water to thin.
- Serve with a dollop of plain Greek yogurt, if desired.
Heat oil in a large soup pot and sauté onions, carrots, celery and garlic for about 5-8 minutes until vegetables are soft. Stir in lentils and cumin and cook for 1 minute. Add canned tomatoes including tomato liquid, honey and bay leaves. Add 10 cups broth, pepper and oregano. Bring to a boil and lower heat to simmer. Cook for 20-30 minutes or until lentils are tender and soup is thick. Remove bay leaves and add vinegar. If needed, add a bit more broth or water to thin. Serve with a dollop of plain Greek yogurt, if desired.
Make a pot of Lentil Stew and invite some neighbors and friends over for dinner. Share your “Clean Eating” passion and show people how wonderful you feel when you eat healthy and maybe they will be encouraged to improve their health by joining you in “Clean Eating”.
