This is one of the first recipes I ever posted, and it is still a family favorite. Sometimes the simple meals are the best. I make this stew often because it’s so easy, uses simple ingredients you can find anywhere, no exotic spices or expensive equipment needed. If you have a very big pot and a wooden spoon, then you can make this and know that you are feeding your family a delicious, home-cooked, plant-based meal.
I found this easy recipe years ago in a magazine, and have used it many times since. It makes A LOT. (You need a very large stock pot to accommodate the recipe — a traditional dutch oven will not do). This recipe is great when you are cooking for a crowd, but if you are cooking for just one or two you can use the leftovers to make one of the variations on different nights so you don’t get bored. It also freezes well, so you will always have something on hand when you are too busy or too tired to cook. Serve with a crusty wholegrain bread and maybe a salad.
I hope you love this recipe as much as I do!
Makes 10 (2-cup) servings: 258 cals.; 18 g. protein; 4 g. fat; 45 g. carbs.; 1.54 mg. sodium; 0 mg. chol.; 12 g. fiber
1 1/2 bags (1 lb. ea.) dried lentils
2 Tbsp. olive oil
2 c. chopped onions (1 12 oz. bag frozen)
2 Tbsp chopped garlic (6 cloves)
1 can (6 oz.) tomato paste
10 c. vegetable broth
1 can (28 oz.) stewed tomatoes
1 Tbsp. salt
1 tsp. paprika
1 tsp. cayenne pepper
2 bags (1 lb. ea.) assorted frozen vegetables (broccoli, cauliflower, & red pepper work well)
3 Tbsp. wine or balsamic vinegar
Sort and rinse lentils. In a very large pot saute onions and garlic in olive oil for 4 – 5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute stirring. Add broth and spices. Break up tomatoes into pieces with back of spoon. Bring to a boil. Reduce heat and simmer, partially covered, until lentils are very soft (ab. one hour).
About 10 minutes before serving add frozen vegetables and vinegar. Heat through.
MIRACLE FAT-BURNER STEW VARIATIONS:
To one (2-cup) serving of stew, stir in any of the following and simmer 3 – 5 mins.
1/2 c. cubed firm tofu
1 tsp. soy sauce
1 tsp. peanut butter (reduced fat)
1/2 tsp. sesame oil
1 sliced scallion
1/2 c. salsa
Heat through and top with 1/4 c. shredded veggie cheese
1/4 c. frozen baby carrots
1/4 c. orange juice
1/4 c. canned pumpkin
1/8 tsp. ground cinnamon
1 tsp. curry powder
1 tsp. tumeric
1 Tbsp. golden raisins
2 Tbsp plain soy yogurt
1 Tbsp cashews
1 tsp. chopped cilantro