One-pot spicy lentil stew.

This recipe is really easy and super delicious, not to mention incredibly nutritious. It can be frozen and will keep in the fridge for about 4 days. I think it tastes better the next day. Definitely one for the batch cooking. Check out the nutritional values at the end of the recipe.

Source. Adapted from a recipe by Kathryne Taylor, an amazing whole foods chef and food blogger of https://cookieandkate.com

Ingredients.

  • ¼ cup extra virgin olive oil

  • 1 medium yellow or white onion, chopped

  • 2 carrots, peeled and chopped

  • 4 garlic cloves, pressed or minced

  • 2 teaspoons ground cumin

  • 1 teaspoon curry powder

  • ½ teaspoon dried thyme

  • ½ teaspoon turmeric powder

  • 1 thumb of ginger minced

  • 1 large can (28 ounces) diced tomatoes, lightly drained

  • 1 cup brown or green lentils, picked over and rinsed

  • 4 cups vegetable broth ( I use Marigold bouillon powder)

  • 2 cups water

  • 1 teaspoon salt, more to taste

  • Freshly ground black pepper, to taste

  • 1 cup chopped fresh greens, kale or cavolo nero, tough ribs removed

  • 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Method.

  1. Warm the olive oil in a large pot on a medium heat.

  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

  3. Add the garlic, cumin, curry powder, thyme, turmeric and ginger. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the tomatoes and cook for a few more minutes.

  4. Pour in the lentils, broth and the water. Add 1 teaspoon salt. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.

  5. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier stew, add another a sprinkle of chilli powder.

Serve while hot, maybe with a slice of sourdough bread.

You might want to add a tablespoon of coconut yogurt and/or some freshly chopped coriander or flat leaved parsley.

For even better digestibility just blitz and eat as a delicious soup.

Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

Nutritional value

Here are some of the nutrients and health benefits you can expect to get from this wonderful stew.

virgin olive oil is an antioxidant, it’s anti-inflammatory, protective against heart disease, antibacterial, rich in healthy monounsaturated fats.

yellow or white onion are rich in vitamin C, B vitamins and potassium, great prebiotics (feeds your microbiome), loaded with antioxidants, antibacterial properties and rich in the immune regulating phytochemical quercetin.

carrots, rich in vitamin A, biotin, B6, potassium and K2 as well as antioxidants.

garlic cloves are oxidant and prebiotic, boost immune function, reduce blood pressure.

ground cumin promotes healthy digestion, is a rich source of iron, is an antioxidant, is anti microbial, is anti-inflammatory.

curry powder is a potent anti-inflammatory and antioxidant.

dried thyme is packed with vitamins A,C, copper, iron and manganese, boosts the immune system and can be used as a great cough remedy.

turmeric powder is a very powerful anti-inflammatory and anti oxidant and has been used in Ayurvedic and Chinese medicine for centuries. Also an anti-oxidant and it improves the growth of neurons so is protective for depression and Alzheimer’s

ginger is a strong antioxidant and anti-inflammatory and has been shown to reduce blood sugar levels, help treat indigestion and is a great anti nausea remedy.

cooked chopped tomatoes are rich in lycopene (a powerful antioxidant) and other beneficial compounds as well as vitamin C, potassium, K1 and folate. Tomatoes are better for you cooked as it releases the good stuff from the cells of the plant.

brown or green lentils, rich in fibre, folate and potassium, they are great choice for the heart and for managing blood pressure and cholesterol. They are a good source of protein and packed with antioxidant and anti-inflammatory polyphenols.

freshly ground black pepper, high in antioxidants and anti-inflammatories, black pepper also boosts the effectiveness of curcumin (the active ingredient in turmeric) as well as calcium and selenium.

fresh greens, kale or cavolo nero. Where to start? Leafy greens are full of vitamins (A, Bs, C, E and K) a great source of fibre, an amazing source of calcium, iron, magnesium and other minerals. The are so good for you!

lemon juice, an excellent source of vitamin C, and promotes the absorption of iron from plants when in eaten in combination.