Lentil Stew Recipes: Easy, Healthy, & Hearty

When the cold weather hits, I tend to make lentils at least once a week for dinner. Here are a few of the many benefits of lentils:

Each 1/2 cup contains 5-6 grams of fiber. Servings are high in protein and iron (great for those of us who are vegetarians).

Remember that you don't need to soak lentils, but you must rinse and sort through them. You wouldn't want a pebble showing up in your lentil stew!

The best part about this recipe is that you can interchange the vegetables depending on what you have in your kitchen.

Serves Four to Six

Ingredients:

• 1 cup clean lentils
• 1 cup rice (uncooked)
• 1 cup water or broth

• 1 medium onion, diced
• 3 cloves garlic, crushed
• 1 can low-sodium, diced tomatoes
• diced vegetables (try a 2 carrots or an eggplant or 3 stalks of celery and 1 red pepper or a potato, wedge of cabbage, and a parsnip--the opportunities are endless)

• 2 tsp. curry powder, or to taste
• salt and pepper, to taste

Directions:

1. Combine water and lentils in a large pot on medium heat.
2. After the water boils, reduce heat and stir in tomatoes, rice, onion, garlic, and vegetables.
3. Cover and simmer for 30 minutes. Stir every 10-15 minutes, adding more water as necessary (you want the liquid to absorb, but need to keep adding it until lentils and rice are tender).
4. After the first 30 minutes, stir in the curry, salt, and pepper. Cook for another 30 minutes, or until the lentils are to your liking.

This is great served with a dollop of sour cream mixed into each bowl--yum! I've also taken leftovers and wrapped them in a whole wheat tortilla for a lentil wrap.

Ingredients:

• 1 cup lentils
• 1 cup rice
• 1 cup water or broth
• 1 can low-sodium diced tomatoes
• 1 cup frozen corn
• 1 bell pepper (or a few spicy peppers), diced

• 1 medium onion, diced
• 3 cloves garlic, crushed
• 1 tsp. chili powder, or to taste
• salt and pepper, to taste

Directions:

1. Combine broth and lentils in a large pot on medium heat.
2. After the broth and lentils boil, reduce the heat. Add the tomatoes, rice, onion, garlic, and vegetables.
3. Cover and simmer for 30 minutes. Stir every 10-15 minutes, adding more water as necessary (you want the liquid to absorb, but need to keep adding it until lentils and rice are tender).
4. After the first 30 minutes, stir in the chili powder, salt, and pepper. Cook for another 30 minutes, or until the lentils are to your liking.