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Ingredients
Vegan Winter Lentil Stew
- Ingredients
- 7 ozs mountain lentils
- 1 onion
- 3 garlic cloves
- 18 ozs waxy potatoes
- 10 ozs carrots
- 1 ½ ozs parsley (1 bunch)
- 2 Tbsps olive oil
- Iodized salt (With fluoride)
- ½ tsp sweet ground paprika
- Chili powder
- 26 ozs Vegetable broth
- 1 Tbsp apple cider vinegar
- 1 ½ ozs Arugula (1 bunch)
- 2 sprigs thyme
- peppers
- ½ tsp Dijon mustard
Cook lentils in twice the amount of boiling water for 15-20 minutes over medium heat.
Meanwhile, peel and finely chop onion and garlic. Peel potatoes and carrots, cut potatoes into approx. 1-inch pieces, carrots into approx. 1/2 inch thick slices. Wash parsley, shake dry, and chop.
Heat oil in a saucepan. Sauté onion with garlic for 2 minutes over medium heat. Add potatoes and carrots and sauté, stirring, for 4 minutes. Stir in salt, paprika powder and 1 pinch of chili powder, deglaze with broth, add lentils, parsley and vinegar and simmer everything for 25-30 minutes at low heat until lentils are cooked.
Meanwhile, wash arugula and thyme, shake dry. Pluck off thyme leaves; remove coarse stems from arugula.
Season lentil stew with pepper and mustard and add arugula and thyme leaves.
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
Healthy, because
Potatoes and lentils complement each other perfectly, because the combination results in a very good protein quality. In addition, the vitamin C of the potatoes supports the absorption of the vegetable iron from the lentils.
Even smarter
This stew is also perfect as a leftover meal: If you have leftover cooked potatoes from the day before, you can simply cut them into pieces and add them to the stew just before the end of the cooking time.