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RED LENTIL STEW


This hearty soup is easy, delicious, and packed with nutrients. If we are talking superfoods, lentils are like the superman of all foods. They are high in fiber, low in fat, low in calories, and high in protein. They provide significant amounts of the minerals iron, folate, potassium, and manganese which are vital to a healthy diet. The fiber provided by the lentils feeds the good gut bacteria and is actually fermented in our bodies and can strengthen our immune system. Overall lentils are a powerhouse legume and should be consumed often on any diet.


 

RED LENTIL STEW RECIPE

Time: 45 minutes

Yield: 4-6 servings


Ingredients:

2 cups dry red lentils

4 cups low sodium vegetable broth

1 15oz can tomato sauce

2 medium carrots, diced

2 medium onions, diced

3 cloves garlic, minced

2 tsp ginger, minced

2 handfuls sliced collard greens

chopped parsley for garnish

1 tsp cumin

1 tsp turmeric

1 tsp cayenne

1 tsp curry

1/2 tsp garlic powder

1/2 tsp salt

1/2 tsp black pepper


Directions:

Rinse lentils thoroughly and set aside.


Saute onion and carrot on medium heat in a pot for about 5 minutes, deglazing with a tbsp of vegetable broth when necessary. Add garlic, ginger, and all spices, stir well to combine. Let cook for another minute or until fragrant.


Add the tomato sauce, stir to combine, let cook for 1 minute. Add lentils and vegetable broth, bring to a boil, then let simmer for 20 minutes. Stir occasionally.


In the last few minutes add the collards, once wilted remove from heat.


Serve with rice and cashew cream or plant based yogurt.


Enjoy :)

 


For the turmeric rice cook 1 cup of brown rice with 2 cups of vegetable broth, 2 tsp turmeric, 1/2 tsp salt, and 1/2 tsp black pepper.


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A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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