Ingredients with Measurements:
- 1 cup amaranth
- 1 cup green lentils
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tablespoon olive oil
- 2 tablespoons chopped fresh parsley
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. Rinse the amaranth and lentils under cold water and drain.
2. In a large pot, heat the olive oil over medium heat.
3. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add the carrots, celery, and red bell pepper and sauté for another 5 minutes until the vegetables are slightly softened.
5. Add the cumin, smoked paprika, oregano, salt, and black pepper and stir to combine.
6. Add the amaranth, lentils, vegetable broth, and diced tomatoes to the pot and stir to combine.
7. Bring the stew to a boil, then reduce the heat to low and simmer for 30-40 minutes until the lentils and amaranth are tender.
8. Stir in the chopped parsley and serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 40 minutes
Temperature:
Simmer on low heat.
Serving size:
4-6 servings
Nutritional information:
Calories: 280
Fat: 4g
Carbohydrates: 48g
Protein: 16g
Fiber: 15g
Substitutions for ingredients:
- You can use any color of bell pepper instead of red.
- You can use chicken or beef broth instead of vegetable broth.
- You can use canned or fresh tomatoes.
Variations:
- Add chopped kale or spinach for extra nutrition.
- Add a can of chickpeas or black beans for extra protein.
- Add a tablespoon of harissa paste for a spicy kick.
Tips and tricks:
- Rinse the amaranth and lentils well before cooking to remove any debris.
- You can soak the lentils overnight to reduce cooking time.
- If the stew is too thick, add more broth or water.
Storage instructions:
Store the stew in an airtight container in the refrigerator for up to 5 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in bowls and garnish with chopped parsley.
Garnishes:
Chopped parsley, croutons, grated cheese.
Pairings:
Crusty bread, salad, roasted vegetables.
Suggested side dishes:
Roasted sweet potatoes, quinoa, brown rice.
Troubleshooting advice:
- If the stew is too thick, add more broth or water.
- If the lentils are not tender, cook for an additional 10-15 minutes.
Food safety advice:
Make sure to cook the stew to an internal temperature of 165°F to ensure it is safe to eat.
Food history:
Amaranth is an ancient grain that was a staple food of the Aztecs. It is high in protein and fiber and has a nutty flavor. Lentils are also an ancient food that have been cultivated for thousands of years.
Flavor profiles:
The stew has a savory, slightly smoky flavor from the spices and vegetables.
Serving suggestions:
Serve the stew with a side of crusty bread and a salad for a complete meal.
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