Lentil Stew

Lentils are the perfect definition of a natural, earthy comfort food. They are a high-quality, low cost form of plant protein and are a plentiful source of fiber, folic acid and potassium as well as the maybe lesser known essential nutrients folate (good for pregnancy) magnesium (reduces blood pressure) and selenium (improves immune response to infection). This recipes is vegetarian, deliciously filling and tastes great on a cold winter’s day.

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INGREDIENTS

2 Tbsp. EVOO

1 yellow onion, chopped

4 cloves garlic, minced

4 carrots (peeled & chopped into small rounds)

4 stalks celery (diced)

2 lbs. potatoes (peeled & cubed)

1 cup brown lentils

1 tsp dried rosemary

½ tsp dried thyme

2 Tbsp. Dijon mustard

1½ Tbsp coconut aminos (or soy sauce if you prefer)

1 Tbsp. brown sugar

6 cups vegetable broth

1 cup frozen peas

*In an 8-quart casserole stockpot, add EVOO, onion and garlic and begin to sauté over medium heat for approx. 2-3 minutes.  Add celery and carrots and continue cooking for another few minutes.

*Add cubed potatoes to the pot along with lentils, rosemary, thyme, mustard, aminos, brown sugar and broth.  Stir ingredients to combine, cover and turn heat up to high to bring stew to a boil.

*Once it reaches a boil, turn heat down to low and let simmer for 30 minutes, stirring occasionally.  Toward the end of the simmer, when potatoes have fully softened, begin to mash them in the pot as you stir – this will help to thicken the stew.

*Once potatoes are mashed to your preference, stir in frozen peas and allow them to heat through (3-5 minutes).  Taste and add salt/pepper if needed.

*Serve with a crisp piece of toast or crackers.

Makes approximately 4-6 servings.

NOTE: This stew is freezer friendly if stored in sealed container for approximately 3-4 months.