Red Lentil Stew

Ingredients

  • 2 Tablespoons Extra Virgin Olive Oil
  • 1/2 Onion diced
  • 2 Tablespoons Garlic minced
  • 2 Teaspoons Black Mustard Seeds
  • 1 Teaspoon Cumin
  • 1 Teaspoon Turmeric
  • 1/2 Teaspoon Coriander
  • 1 Small Carrot diced
  • 2 Cups Cauliflower small florets
  • 1 1/4 Cups Red Lentils rinsed
  • 6 Cups Water
  • 1 Cup Tomato diced
  • 2 Cups Broccoli small florets
  • 1/2 Teaspoon Sea Salt
  • 1 Tablespoon Lemon Juice
  • Fresh Parsley or Cilantro chopped for garnish

Method

Step 1

Heat the olive oil in a large soup pot on medium heat. Sauté the onions and garlic until tender. Add the mustard seeds and stir until they begin to pop. Add the other spices and sauté 1 minute. Add the carrot and cauliflower and stir to coat. Add the lentils and water and bring to a boil.

Step 2

Reduce to low and simmer until the lentils are soft, about 25 minutes. Add the tomato, broccoli, and salt and continue to simmer 5 more minutes. Just before serving, stir in the lemon juice and sprinkle with parsley or cilantro.

Nutritional Information

Nutritional analysis per serving: Calories 223, Carbohydrates 32.1 g, Fiber 14.8 g, Protein 12.8 g, Fat 5.6 g, Cholesterol 0 mg, Sodium 350 mg, Calcium 75 mg

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