Lentil Stew

Today we cooked another one of my favorites! This lentil stew recipe is from the Clean-Eating cookbook, a great place to find healthy, very tasty food. The sweet potatoes add so much to this dish, giving it a slightly sweet flavor. 

 

 Lentil Stew

Ingredients:

1 cup Puy lentils
1 large onion, diced
4 cloves garlic, passed through garlic press 

1 Tbsp avocado or extra virgin olive oil 

2 large carrots, coarsely chopped
2 ribs celery, diced
2 medium sweet potatoes, sliced
4 bay leaves
½ cup wheat berries or wild rice

1 Tbsp brown rice miso

½ tsp dried thyme
1-1 ½ cups low sodium chicken stock or vegetable stock

Sea salt and pepper

Directions:

Prepare lentils according to package instructions. Lentils should be chewy, not soft. In a large skillet, saute onion and garlic together for about 2 minutes in oil. Add remaining vegetables and bay leaves and continue to cook 5 minutes more. Add wild rice or wheat berries and continue to cook 35 minutes. If stew is too thick, dilute with water or stock. Mix one tablespoon of water with the miso and add to stew. Add cooked lentils. Cover and simmer another 15 minutes. Season with salt and pepper and thyme. Remove from heat and serve.

 

Nutritional value per serving: 6 servings. Calories:240; Calories from Fat:28; Protein:11g; Carbs:42g; Dietary Fiber:13g; Sugars:4g; Fat:3g; Sodium:164mg.

 

Note: I used regular green lentils because I couldn't find the puy the first time around. I threw in a few parsnips as well, since we still have some left over.  I also used wild rice instead of wheat berries, fresh bay leaves, and vegetable stock.