Lentil stew

Lentil stew: a healthy and comforting delight

If you are looking for a simple and healthy recipe that offers a rich taste and a generous dose of nutrients, lentil stew is the perfect choice. This recipe is not only nourishing but also full of flavor, making it an excellent option for both vegetarians and meat lovers. Lentils are a versatile ingredient enjoyed worldwide, admired for their rich content of protein, fiber, and minerals.

Preparation time: 10 minutes
Cooking time: 50 minutes
Total: 1 hour
Servings: 4

Benefits of lentils

Lentils are classified as a grade A nutritional food due to their high content of fiber, iron, magnesium, and protein. They contain no cholesterol and have a caloric intake of approximately 110-160 kcal/100g, depending on the cooking method. They are an excellent choice for a balanced diet, helping to maintain digestive health, control blood sugar levels, and support heart health.

Necessary ingredients

- 2 ½ cups of lentils (preferably green or brown lentils)
- 1 medium carrot, diced
- 1 red bell pepper, finely chopped
- 1 medium onion (optional)
- 1 cup of tomato juice or broth
- 2-3 tablespoons of olive oil
- Salt, pepper, and paprika to taste
- Oregano (optional)
- 250g pork (optional, for added flavor)

Preparing the lentil stew

1. Preparing the lentils: Start by washing the lentils well under cold water. Then, bring them to a boil in a large pot of water. Let the lentils boil for about 20 minutes, until they start to boil (bubble a few times). This step helps to clean impurities. Change the water and repeat the process two more times. This will not only clean the lentils but also improve their texture.

2. Preparing the meat: In another pot, boil the pork (if you choose to use it) with water and a little salt. Cook until tender, then remove the meat and keep the water in which it boiled.

3. Combining the ingredients: At the last water change of the lentils, add the water in which the meat boiled. This will add a rich flavor to your stew. Once the lentils start boiling again, add the diced boiled meat.

4. Cooking the vegetables: In a skillet, heat the olive oil over medium heat. Add the diced carrot and bell pepper. If using onion, add it now and sauté everything for 5-7 minutes, until the vegetables become slightly soft. Add the tomato juice and let it boil for a few minutes to combine the flavors.

5. Final combination: Transfer the vegetable mixture to the pot with lentils and meat. Add salt, pepper, paprika, and oregano to taste. Let it simmer on low heat for 20-30 minutes, stirring occasionally. The stew is ready when the lentils are soft and the dish has a pleasant consistency.

6. Final touches: Finally, add chopped parsley and let it rest for 2-3 minutes. This step will intensify the flavors and add a fresh look to your dish.

Serving and suggestions

Lentil stew can be served plain or alongside a portion of rice or fresh bread. A crunchy green salad with a drizzle of olive oil and balsamic vinegar will pair perfectly with this dish. Additionally, a glass of dry white wine or a refreshing lemonade would complete the meal perfectly.

Vegetarian option

If you want a completely vegetarian option, you can omit the meat and add more vegetables, such as zucchini or eggplant, to enrich the dish. You can also substitute the tomato juice with fresh diced tomatoes for a different flavor and texture.

Frequently asked questions

1. Can I use canned lentils?
Yes, but it is recommended to rinse them well before use and reduce the cooking time since they are already cooked.

2. What other spices can I use?
You can experiment with cumin, curry, or herbs like rosemary to add a different note.

3. How can I store the lentil stew?
It can be kept in the refrigerator in an airtight container for 3-4 days. You can also freeze it for later use.

4. Is lentil stew suitable for children?
Yes, it is an excellent option, full of nutrients and fiber, which will help them have a healthy diet.

So, get ready to enjoy a delicious lentil stew, full of flavors that will delight you and provide the energy you need for the whole day. Enjoy your meal!

 Ingredients: 2 and a half cups of lentils, 1 carrot, 1 red bell pepper (you can also add a medium onion, but I didn't have one), 1 cup of tomato juice or 2-3 tablespoons of tomato paste, olive oil, salt, pepper, paprika, oregano, 250g of pork (optional, I had some in the freezer).