Ingredients with Measurements:
- 1 cup of dried lentils
- 1 onion, chopped
- 2 cloves of garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 can of diced tomatoes (14.5 oz)
- 4 cups of vegetable broth
- 1 tsp of cumin
- 1 tsp of smoked paprika
- 1 tsp of dried oregano
- Salt and pepper to taste
- 2 tbsp of olive oil
Special equipment needed:
- Large pot
- Wooden spoon
- Knife and cutting board
Step-by-step instructions:
1. Rinse the lentils and set them aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the chopped onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add the chopped carrots, celery, and red bell pepper and sauté for another 5 minutes.
5. Add the can of diced tomatoes, vegetable broth, cumin, smoked paprika, and dried oregano. Stir well.
6. Add the rinsed lentils and stir to combine.
7. Bring the stew to a boil, then reduce the heat to low and let it simmer for 30-40 minutes until the lentils are tender.
8. Season with salt and pepper to taste.
9. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Simmer over low heat
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 250
Total fat: 6g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 800mg
Total carbohydrates: 38g
Dietary fiber: 16g
Sugar: 8g
Protein: 14g
Substitutions for ingredients:
- You can use chicken or beef broth instead of vegetable broth.
- You can use canned lentils instead of dried lentils, but reduce the cooking time to 10-15 minutes.
Variations:
- Add chopped kale or spinach to the stew for extra nutrition.
- Add diced potatoes or sweet potatoes for a heartier stew.
- Add a can of chickpeas or black beans for extra protein.
Tips and tricks:
- Rinse the lentils before cooking to remove any dirt or debris.
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Storage instructions:
- Let the stew cool completely, then transfer it to an airtight container and refrigerate for up to 3 days.
- You can also freeze the stew for up to 3 months.
Reheating instructions:
- Reheat the stew in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve the stew in bowls with a sprinkle of chopped parsley or cilantro on top.
Garnishes:
- Chopped parsley or cilantro
- Sour cream or Greek yogurt
- Crusty bread or crackers
Pairings:
- Serve with a side salad or roasted vegetables for a complete meal.
Suggested side dishes:
- Mixed green salad with vinaigrette dressing
- Roasted sweet potatoes or carrots
Troubleshooting advice:
- If the lentils are still hard after 30-40 minutes of cooking, add more broth or water and let it simmer for a few more minutes.
Food safety advice:
- Make sure to rinse the lentils before cooking to remove any dirt or debris.
- Store the stew in an airtight container in the refrigerator or freezer.
Food history:
- Lentil stew is a traditional dish in many cultures, including Middle Eastern and Mediterranean cuisine.
Flavor profiles:
- The stew has a rich and savory flavor with a hint of smokiness from the paprika.
Serving suggestions:
- Serve the stew as a main dish for lunch or dinner.
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