By Susan Williams
Susan Williams, MEd, RH(AHG)One of the nice things about this stew is that you can have the ingredients on hand for a quick, healthy, hearty meatless stew in around an hour.
The Health Benefits:
The polyphenols found in lentils have been noted for their antioxidant, antibacterial, anti-fungal, antiviral, cardioprotective and anti-inflammatory properties. They also add essential vitamins, minerals, proteins and fiber to your diet.
Ingredients:
- 1 tbs extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves of garlic, smashed and chopped (let it rest for 15 minutes before putting into the stew)
- ½ cup chopped celery
- ½ cup peeled, chopped carrots
- 1 cup dried lentils
- 15 oz can garbanzo beans, drained and rinsed
- 15 oz can pinto beans, drained and rinsed
- 28 oz can crushed tomatoes
- 4 cups vegetable broth
- ½ tsp cayenne
- ½ tsp cumin
- ¼ tsp nutmeg
- ¼ tsp cinnamon
- 1 inch piece of fresh ginger, peeled & grated (freeze fresh ginger ahead of time for easier grating)
- Cooked brown rice or quinoa (optional)
Directions:
Heat 1 tbs. extra virgin olive oil in a large pot over medium heat. Add onion, celery, and carrots. Cook about 5 minutes, stirring frequently.
Add all remaining ingredients, bring to a boil, then reduce heat and let simmer for 45 minutes to one hour. Serve as-is or over a nice, cooked grain.
Sprinkle fresh herbs on it as a garnish if desired. Parsley, chives, and/or cilantro are nice.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.