There is much to like about this stew, which just happens to be vegan. Let's start with the obvious: One pot! Your Recommended Daily Allowance of vegetables and more than half your RDA of fiber. If your pantry is well-stocked, you have everything you need. (That's why you are chopping whole canned tomatoes; because they are a pantry item. If you have diced canned tomatoes, feel free to use those and you'll save a step.) If you have a spare zucchini or other vegetable you'd like to toss in, go right ahead.
And leftovers offer options: I pureed two cups' worth, then stirred that into a pot of warm broth to make a smooth soup. The next time I made the stew, I mashed some of the vegetables, added finely chopped chipotle pepper in adobo and used that as filling for enchiladas. Did I mention this is one tasty bowlful? I saved the best for last.
One-Pot Lentils and Vegetables
1½ cups green or brown lentils
1 medium zucchini (optional)
1 large rib celery
1 medium carrot
1 medium yellow onion
1 large russet potato
1 (28-ounce) can whole tomatoes, preferably no-salt-added
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon ground red pepper (cayenne), optional
Freshly ground black pepper
6 stems parsley
1 lime, for serving
Place the lentils in a bowl and cover with water; let sit while you prep and start to cook the vegetables.
Cut the zucchini, if using, and the celery into ½-inch dice. Scrub the carrot and peel the onion, then cut into same-size dice as the celery. Peel the potato and cut into bite-size chunks. Pour the can of tomatoes into a bowl (with the juice), then coarsely chop in the bowl.
Heat the oil in a large pot over medium-high heat. Once the oil shimmers, stir in the zucchini, celery, carrot, onion and potato. Cook for about 5 minutes, stirring a few times, until the onion has softened.
Drain the lentils, then add to the pot, along with the ground spices and cayenne, if using.
Pour in the tomatoes and their juices and 2½ cups of water, plus a generous pinch of salt and pepper; once the mixture comes to a boil, cover and cook for 5 minutes.
Reduce the heat to medium-low, cook for 10 to 15 minutes, stirring a few times, until all the vegetables are tender. Taste, and adjust the salt and/or pepper as needed.
While the stew cooks, finely chop the parsley leaves. Cut the lime into wedges.
Top each portion with parsley and serve hot, with lime wedges.
Makes 4 servings.
Based on a recipe at OhSweetBasil.com.
Nutrition information: Each serving contains approximately 410 calories, 19 g protein, 9 g fat, 66 g carbohydrate (15 g sugar), no cholesterol, 230 mg sodium and 16 g fiber.
Carbohydrate choices: 4.
Food on 12/05/2018
Print Headline: 1-pot stew packed with veggies, fiber