Hearty Lentil Stew
A richly flavored lentil stew that’s loaded with vegetables and lots of flavor. As far as lentil recipes go, they don’t come much easier to make than this one, my favorite meatless meals to make!
Serving
4
Ingredients
1 teaspoon of avocado oil, butter or Ghee
2 cups of Pardina lentils
Salt and pepper
2 Teaspoons smoked paprika
6 garlic cloves
1 large onion
1 large green pepper
1 large tomato or 8 oz of organic tomato sauce
3 medium carrots
1 sweet potato
2 celery stalks
2 cups of kale or baby spinach
Beef or chicken bone broth
Approx. Timing
Place lentils in a bowl soaking in water overnight
Prep Time: 20 minutes
Cook Time: 25 minutes (dutch oven) 8 hours ( slow cooker) 15 minutes ( pressure cooker)
Instructions
Preferred to be cooked on a Dutch oven, but any pot will be sufficient. You can also prepare it in the slow cooker and have it ready when you are back from work, or in the pressure cooker, if you are in a rush and want it done in no time.
Chop the sweet potato, carrots and celery.
Slow heat the oil/butter low heat.
Add the chopped carrots, sweet potato, celery and 3 minced garlic cloves. Stir to mix for 5 minutes and distribute the flavors.
Drain the water from the lentils and add the lentils to the pot. Continue by adding salt and pepper at taste and 2 teaspoons of smoked paprika.
Add the both until everything is covered. Once it breaks to boil, slow cook for 25 minutes.
Separately, in a skillet, sate the chopped onion, 3 garlic cloves, the green pepper and the tomato. Cover it and slow cook it for 10 minutes. Put it all in a mixing cup and process it until liquid. Set it aside for the end.
After 20 minutes, add the Kale or spinach.
After 25 minutes, make sure vegetables are cooked to taste, and add the vegetable mix you set aside. Stir until mixed all together.
Tips and Variations
If you like it spicy sprinkle red pepper flakes or add a jalapeno to the mix while cooking. You can choose any other vegetables that you love like saved brussel sprouts, yuca or squash.
Ingredients’ Goodness
Pardina Lentil: high content of protein, fiber, and essential micronutrients. They promote digestive health, support stable blood sugar, and provide a significant source of iron, folate, and B vitamins. The antioxidants and polyphenols in lentils also contribute to a reduced risk of chronic diseases.
Carrots: An excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A plays a crucial role in maintaining eye health and helps maintain healthy skin by reducing inflammation and promoting collagen production. They are a good source of vitamin C, which supports wound healing and immune function. They also contain calcium and vitamin K, which are essential for bone health.
Carrots contain antioxidants, such as lutein and lycopene, which help boost the immune system and protect against inflammation. The fiber, potassium, and antioxidants in carrots contribute to maintaining a healthy heart by lowering blood pressure and cholesterol levels.
They have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them beneficial for people with diabetes or prediabetes. They are also low in calories and fat, making them a filling and healthy food choice for weight management.
Sweet Potatoes: Known to improve digestion, enhance immune function, and are rich in vitamins, minerals, and antioxidants. They also support eye health and help regulate blood sugar levels.
Tomatoes: An excellent source of lycopene, a powerful antioxidant that protects cells from damage caused by free radicals. They are also a good source of vitamin C, an essential nutrient for a strong immune system. Tomatoes are a good source of fiber, which aids in digestion and promotes gut health.
Consideration for consumption
When eating tomatoes, consider potential acid reflux symptoms, as their acidity can trigger heartburn in sensitive individuals. Other factors include washing raw tomatoes to remove pesticides and being aware of potential digestive issues like bloating from fructose and lectins. If you have a nightshade sensitivity or take certain medications, like blood thinners, speak with a doctor about potential effects.
Onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.
Celery: It is low in calories and high in water content and it provides essential nutrients like vitamin K, potassium, and antioxidants, which can support heart health and digestion.
Beef bone broth: It is rich in collagen, protein, and essential minerals, which can support joint health, improve gut function, and aid in muscle recovery.
Chicken bone broth: It is lighter than beef bone broth, easier to digest, and contains more type II collagen, which is beneficial for joints and cartilage.
Smoke paprika: It is rich in antioxidants and vitamins, and may offer benefits such as supporting eye and immune health, aiding digestion, and reducing inflammation. The smoking process can also increase its antioxidant and phenolic content compared to regular paprika.
Garlic: Supports heart health by lowering blood pressure and "bad" LDL cholesterol, boosting the immune system to fight infections, and providing antioxidant and anti-inflammatory effects that protect cells and may reduce the risk of chronic diseases. It also promotes gut health by acting as a prebiotic and may offer benefits for brain and liver health.
Green peppers: A good source of vitamins A, C, and B6, and containing antioxidants and fiber that support heart, eye, and digestive health. They are low in calories and can aid in weight management, while also providing nutrients like potassium and folate that support immune function and cell growth.
