Recently, I’ve been looking for dishes with lentils and beans, since that is one area I tend to lack in. This is a great stew to warm up from the cold weather we’ve been having. I also baked some Irish Soda Bread (Bob’s Red Mill) and cut up some fresh vegetables. This is one we’ll be making again!
Makes 6 servings
1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Nutrition Information
Per serving (1/6 of recipe): 176 calories, 1 g fat, 0.1 g saturated fat , 4.9% calories from fat, 0 mg cholesterol, 11.7 g protein, 34.3 g, carbohydrate 7.5 g sugar, 10 g fiber, 560 mg sodium, 123 mg calcium, 6.3 mg iron, 28.6 mg vitamin C, 238 mcg beta-carotene, 1.8 mg vitamin E
This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. I found it in the meal planner for the 21 Day Vegan Kickstart from the Physicians Committee for Responsible Medicine (PCRM). Here are the links
http://www.pcrm.org/kickstartHome/
http://support.cancerproject.org/site/MessageViewer?em_id=3121.0
