Red lentil stew recipe
Red lentil stew is a delicious and nutritious dish made with red lentils as the main ingredient. It is a popular dish in many cuisines, including Indian, Middle Eastern, and Mediterranean.To make red lentil stew, you typically start by sautéing onions, garlic, and spices like cumin, turmeric, and paprika in some oil or butter. This helps to build the base flavors of the stew. Then, you add washed red lentils and vegetable or chicken broth to the pot and bring it to a simmer. The lentils will absorb the flavors of the spices and broth as they cook.As the lentils cook, they will break down and thicken the stew, creating a hearty and comforting texture. Some recipes call for adding diced vegetables like carrots, celery, or bell peppers to the stew for added flavor and texture. You can also add canned tomatoes or tomato paste for a tangy element.Red lentil stew is typically cooked until the lentils are soft and tender, which usually takes about 20 to 30 minutes. At the end of cooking, you can adjust the seasoning by adding salt, pepper, or additional spices according to your taste.Red lentil stew is often served with rice, naan bread, or crusty bread. It can be garnished with fresh herbs like cilantro or parsley and a squeeze of lemon or lime juice for a fresh and citrusy flavor.Overall, red lentil stew is a hearty, protein-rich dish that is easy to prepare and packed with flavor. It's a great option for vegetarians and vegans, and it can be enjoyed as a main course or a side dish.
Ingredients
- 1 cup red lentils, rinsed and drained
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1/2 teaspoon paprika
- 4 cups vegetable broth or water
- 1 can (14 oz) diced tomatoes
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh lemon juice (optional)
- Fresh cilantro or parsley for garnish (optional)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the onion, garlic, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened.
- Stir in the cumin, turmeric, and paprika, and cook for an additional minute to toast the spices and enhance their flavors.
- Add the red lentils, vegetable broth or water, and diced tomatoes (with their juices) to the pot. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 20-25 minutes or until the lentils are tender and cooked through.
- If desired, use an immersion blender or a countertop blender to partially puree the soup for a thicker consistency. Alternatively, leave it as is for a chunkier texture.
- Season with salt and pepper to taste. If desired, add a squeeze of fresh lemon juice for a touch of brightness.
- Ladle the soup into bowls and garnish with fresh cilantro or parsley.
- Serve hot and enjoy!This red lentil soup is perfect for a comforting and nutritious meal. Feel free to customize it by adding other vegetables, such as spinach or bell peppers, or by incorporating different spices to suit your taste preferences. Enjoy!
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Notes
Red lentil soup offers a range of health benefits due to its nutritious ingredients. Here are some of the key benefits:
1. High in Protein: Red lentils are an excellent source of plant-based protein. Protein is essential for the growth, repair, and maintenance of tissues in the body, as well as for supporting immune function and providing energy.
2. Rich in Fiber: Red lentils are packed with dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Fiber also supports heart health by reducing cholesterol levels.
3. Nutrient-Dense: Red lentils are a good source of various essential nutrients, including iron, folate, magnesium, and potassium. These nutrients play vital roles in maintaining healthy blood cells, supporting brain function, promoting energy production, and regulating blood pressure.
4. Low in Fat: Red lentil soup is a low-fat dish, making it a healthier choice for those watching their fat intake. It is particularly low in saturated fats, which can contribute to heart disease and other health issues when consumed in excess.
5. Promotes Weight Management: The combination of protein and fiber in red lentil soup can help keep you feeling fuller for longer, reducing the likelihood of overeating. This can support weight management goals and prevent unnecessary snacking.
6. Heart-Healthy: The fiber, potassium, and folate content in red lentil soup contribute to heart health. Fiber helps lower cholesterol levels, potassium aids in maintaining healthy blood pressure, and folate helps reduce the risk of heart disease.
7. Supports Digestive Health: The fiber content in red lentil soup promotes healthy digestion by preventing constipation and promoting regular bowel movements. It also supports the growth of beneficial gut bacteria.
8. Anti-Inflammatory Properties: Red lentils contain compounds with potential anti-inflammatory properties, which can help reduce inflammation in the body and may have benefits for conditions such as arthritis and other inflammatory disorders.
Remember that individual nutritional needs may vary, and it's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice based on your specific dietary requirements and health goals.
Nutrition
Serving: 100g
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Indulge your taste buds in a vibrant symphony of flavors with every spoonful of our irresistible red lentil stew. Bursting with rich hues and robust aromas, this hearty dish is a celebration of wholesome ingredients and culinary mastery. From the first enticing whiff to the satisfying last bite, let this savory sensation transport you to a world of warmth, comfort, and culinary bliss. Get ready to savor the essence of pure deliciousness with our captivating red lentil stew, where nourishment and flavor intertwine in perfect harmony.
Lillian
Lillian loves to try her hands on new recipes. Don't let anyone convince you otherwise: food is the way to everyone's heart.
