Archive for September, 2010

Nourishing Recipe: Red Lentil and Vegetable Stew over Basmati Rice

Sep. 21st 2010

The crisp mornings and cool evenings have me thinking of warm fires, a comforting cuppa tea and big pots of soup.  Lentils have been on my mind, so tonight I’m making a big pot of Red Lentil & Vegetable  Stew.  Red lentils are a favorite of mine.  They cook quickly, sit lightly on the belly and are easy to digest.  Lentils are a great source of fiber which helps to lower cholesterol and control blood sugars.  High in minerals such as calcium, magnesium, and potassium, lentils increase vitality in the kidneys and adrenals.   A great source of protein, lentils help build strength.  Energetically, lentils promote grounding.

Red Lentil and Vegetable Stew over Basmati Rice

¼ cup extra virgin olive oil

1 medium onion, chopped

1 ¼ teaspoon sea salt

1 2-inch piece fresh ginger, peeled and minced

3  large garlic cloves, chopped

4 cups water or vegetable broth

1 teaspoon curry powder

¾ teaspoon turmeric

½ teaspoon ground cumin

¼ teaspoon red pepper flakes

1 cup red lentils, picked over to remove stones and rinsed

4 carrots, peeled and sliced

5 cups chopped spinach (swiss chard works well too!)

1 ½ cups frozen peas

½ cup fresh cilantro

Prepared brown Basmati rice

Heat oil in large stock pot over medium-low heat.  Add onions and ¼ teaspoon of the salt and cook until onions are soft and translucent.  Stir in garlic and ginger, sautéing until garlic is golden, but not brown.

Add curry powder, turmeric ,cumin and red pepper flakes and cook over low heat about 1 minute.  Add red lentils and broth.  Cover and simmer for about 30 minutes, stirring occasionally.  Add carrots and remaining salt, cover and simmer for another 15-20 minutes until the carrots are soft and the lentils have broken down to a coarse puree’.

Remove cover, adding spinach and peas.  Cook for about 5 minutes.  Stir in cilantro and season to taste with freshly ground pepper.  If stew is too thick, add water.

Ladle stew over steaming brown basmati rice.

4-6 servings


Posted by Deborah Buell | in Blog, Healthy Eating, Recipes | Comments Off

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