Lentil Stew with Pumpkin or Sweet Potatoes
This recipe, a no-fat main dish made with seasonal orange vegetables -- either winter squash or sweet potatoes – is from The New York Times Recipes for Health. It contains all the health benefits of lentils and vitamin A from the squash and sweet potatoes.
1/2 pound (1 heaped cup) dry lentils, rinsed and picked over
6 cups water, vegetable stock, or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf Pinch of saffron
1/2 teaspoon turmeric
20 sprigs cilantro, tied into a bunch
1 teaspoon ground ginger
2 medium or 1 large carrot, peeled and cut into 1/4-inch dice
1/2 pound winter squash (such as pumpkin or butternut squash) or sweet potato, peeled and cut into 1/4-inch dice
3 tablespoons tomato paste
Freshly ground pepper
2 to 3 tablespoons flat-leaf parsley, chopped
- Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.
- Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender. Discard the cilantro bundle, taste and adjust seasonings. Just before serving, stir in the parsley.
Makes 6 servings with 159 calories, 0 g fat, 31 g carbohydrates, 46 mg sodium (not including salt added to taste), and 6 grams fiber, plus 11 grams protein.