Green lentil stew

green lentil stew recipe

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Green lentils make a wholesome, nourishing and filling stew or soup. You can drizzle a bit of olive oil over the stew and toss in a splash of balsamic vinegar, which will brighten up the stew’s humble earthiness. This stew is hearty and full of flavor and is bound to please the meat eaters too. It can be made fresh or even the night before. The longer it marinates together, the better the flavor is.

 

Serves Preparation Time Cooking Time
3 People  10 Minutes 16 Minutes

Ingredients

  • 1 1/2 cups green lentils
  • 2 tbsp (tablespoons) apple cider vinegar
  • 1 tbsp ghee
  • 1 medium onion, finely chopped
  • 2 bay leaves
  • 3/4 cup celery leaves, peeled and chopped into 1/4-inch dice
  • 3/4 cup carrots, peeled and chopped into 1/4-inch dice
  • 1/2 pound parsnips, peeled and chopped into 1/4-inch dice
  • 1 tsp (teaspoon) salt
  • 1 1/2 cup vegetable stock
  • 1 dried red chili pepper
  • unrefined extra virgin olive oil, to serve
  • balsamic vinegar, to serve

Method

Step 1

Pour the lentils into a large mixing bowl.

Step 2

Add warm water until you cover it by 2 inches and stir in vinegar.

Step 3

Cover the bowl with a kitchen towel.

Step 4

Leave it in a warm spot in your kitchen for 8 to 12 hours.

Step 5

Drain the lentils and rinse them well.

Step 6

Melt the ghee in a heavy-bottomed pot over medium heat.

Step 7

Toss the onions into the ghee, and cook them until fragrant and translucent.

Step 8

Add celery, carrots and parsnips.

Step 9

Sprinkle the vegetables with salt and cover the pot.

Step 10

Allow to sweat for 6 to 8 minutes, stirring occasionally.

Step 11

Stir in lentils, vegetable stock, chili pepper and bay leaves.

Step 12

Simmer, uncovered, for 30 to 35minutes until lentils are tender.

Step 13

Pluck out the chili pepper and bay leaves.

Step 14

Turn off the heat, and stir in mustard greens.

Step 15

Cover and allow the greens to wilt in the residual heat of the lentils for about 5 minutes.

Step 16

Serve hot with olive oil and balsamic vinegar.

Nutritional Information

Serving Size: 1 serving (370.5 g)

Calories 160 Calories from Fat 65
Total Fat 6 g 10% Saturated Fat 3.1g 50%
Trans Fat 0.0 g Cholesterol 1.1 mg 0.5%
Sodium 560 mg 23% Potassium 800 mg 23%
Total Carbohydrate 25.3 g 8% Dietary Fiber 10.3 g 41%
Sugars 8.0 g Protein 7.3 g
Vitamin A 146% Vitamin C 50%
Calcium 8% Iron 13%

* Based on a 2000 calorie diet