It’s chock full of good stuff. Make a batch now and freeze some for later.
The recipe in this post was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at email@example.com.
French Lentil Stew
No fennel at home? You can replace it with 3 stalks of celery.
Time: 45 minutes
Makes 6 cups.
¼ cup extra-virgin olive oil
1 onion, diced
2 carrots, diced
2 stalks celery, diced
1 bulb fennel, diced (or 3 more stalks celery)
1/3 cup tomato paste
1 bay leaf
3 sprigs fresh thyme
1½ cups French lentils
1 tsp. kosher salt
Freshly ground black pepper
- In a large heavy pot, heat the oil over medium heat until shimmering. Sauté the onion, carrots, celery, and fennel until lightly browned, 7-10 minutes.
- Stir in the tomato paste. Cook until it starts to brown, 2-3 minutes.
- Add the bay leaf, thyme, and lentils. Stir in 6 cups of water and bring to a boil over high heat.
- Reduce the heat to medium. Simmer until the lentils are al dente, 20-25 minutes.
- Season with the salt and pepper. Remove and discard the bay leaf and thyme sprigs.
Per serving (1 cup):
- Calories: 290
- Total fat: 10 g
- Sat fat: 1.5 g
- Carbs: 40 g
- Fiber: 8 g
- Total sugar: 6 g
- Added sugar: 0 g
- Protein: 13 g
- Sodium: 380 mg
Photo: Kate Sherwood/CSPI.
This recipe first appeared in the November 2019 issue of Nutrition Action Healthletter.
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