Carrot Lentil Stew

Here’s a hearty lunch or dinner that can fill you up and nourish you while supporting your weight management goals. It’s easy to make, filled with colorful vegetables and lentils, and seasoned with warming spices.  

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Though it’s simple and delicious, it is also filled with nutritious foods. Here’s a quick run-down.

• Garlic and onion, which have phytonutrients like allicin, quercetin, and anthocyanins
• Carrots, which have beta-carotene, lutein, and zeaxanthin 
• Tomatoes, which have potassium and lycopene
• Lentils, which provide protein, iron, folate, and potassium

Each serving has 13 grams of fiber. That’s about half the daily recommended amount, and it’s more than many Americans get in a day. There are also 13 grams of plant-based protein in this stew.

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It’s easy to modify the stew to meet your needs. Here are some examples.

• Use dried split peas or garbanzo beans instead of lentils.
• Add turnip or potato to make it a full meal.
• Serve it with low-fat cottage cheese, shaved parmesan cheese, or sliced avocado.
• Add chicken to the stew for additional protein.

Recipe for Carrot Lentil Stew

Makes 4 servings

Ingredients:

• 1 tablespoon of olive oil
• 1 large onion, diced
• 3 cloves of garlic, peeled and minced
• 4 large carrots, peeled and sliced
• 1 cup of dried green or brown lentils
• 1 can (15 ounces) of diced tomatoes
• 4 cups of low-sodium broth
• 1 teaspoon of cumin
• ½ teaspoon of paprika
• ½ teaspoon of turmeric
• 1 teaspoon of dried thyme
• Salt and pepper to taste
• Handful of fresh spinach or kale, chopped
• (Optional) 1 tablespoon of lemon juice 

Instructions: 

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for about 5 minutes, until translucent. Add the minced garlic and cook for an additional 1 minute.
2. Stir in the carrots, cumin, paprika, turmeric, thyme, salt, and pepper. Cook for 2-3 minutes, until the carrots are slightly softened and the spices are fragrant.
3. Add the lentils, tomatoes, and to the pot. Bring to a boil, then reduce the heat to low and let it simmer, covered, for 25-30 minutes, or until the lentils and carrots are tender.
4. Stir in the spinach or kale and let the leaves wilt.
5. Serve with lemon juice if desired.

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Nutrition information per serving: 240 kcal; 5 g total fat; 1 g saturated fat; 500 mg sodium; 0 mg cholesterol; 40 g total carbohydrates; 13 g dietary fiber; 8 g sugar; 13 g protein

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