= Makes: 10 cups
= Serving size: 2 cups as a main meal, 1 cup as a starter
= Active time: 20 minutes
= Total time: 40 minutes
This is a very simple recipe that can be a base for many variations. It’s filled with vegetables and lentils, a great source of fiber.
Ingredients
1 cup peeled and diced onion
1 cup scrubbed and diced carrots
1 cup diced celery
¼ cup olive oil
4 cloves garlic, or 1 large shallot, peeled and chopped
4 cups chopped tomatoes
1 teaspoon dried sage, or 1 tablespoon chopped fresh sage
2 teaspoons salt, or more to taste
1 teaspoon cracked black pepper
1 teaspoon ground cumin
Cayenne pepper (optional): 1 pinch (⅛ teaspoon) for flavor, 1 teaspoon for heat
3 to 4 cups vegetable broth, more if you want a soup, less for a stew
2 cups cooked lentils
1 cup chopped fresh cilantro
4 cups chopped fresh kale or spinach
STEP 1: In a large skillet, sauté the onion, carrots, and celery in the olive oil over medium heat until the vegetables become tender, 5 minutes. Add the garlic or shallot and cook for an additional 2 minutes.
STEP 2: Add the tomatoes, sage, salt, pepper, cumin, and cayenne, if using. Simmer until the tomatoes and vegetables are soft and beginning to brown, about 10 minutes.
STEP 3: Add the vegetable broth and lentils. Cook, covered, for 20 minutes over low heat, simmering. Add the spinach or kale and cook until wilted, about 5 minutes.
This can be kept in the refrigerator for up to three days or frozen in small packages for up to three months. This recipe can be multiplied.
VARIATIONS:
• Add 2 cups cooked barley.
• Add 1 pound ground turkey meat or ground beef, browned.
• Add chopped zucchini or butternut squash.
GOES WELL WITH:
• Tossed green salad
• Sliced fresh fruit
• Poached or grilled fish
Per serving: Calories 310, Calories from Fat 100, Total Fat 11g (17% DV), Saturated Fat 2.5g (12% DV), Trans Fat 0g, Cholesterol < 5mg (2% DV), Sodium 950mg (40% DV), Carbohydrates 40g (13% DV), Dietary Fiber 15g (60% DV), Sugars 9g, Added Sugars: 0g, Protein 15g, Vitamin A 100%, Vitamin C 50%, Calcium 15%, Iron 25%.