A rustic and deeply nourishing stew that combines the earthy flavors of lentils and root vegetables with the powerful nutritional benefits of sardines. This budget-friendly, one-pot meal is packed with flavor and perfect for a comforting and healthy dinner.
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Zutaten
- 400g brown or green lentils, rinsed
- 2 cans of sardines in olive oil (approx. 240g total)
- 1 large onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 liter vegetable broth (low sodium)
- 400g canned chopped tomatoes
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 bay leaf
- Juice of 1/2 lemon
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
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Anleitung
- 1.Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 8-10 minutes until softened and lightly browned.
- 2.Add the minced garlic and dried thyme, and cook for another minute until fragrant.
- 3.Stir in the rinsed lentils, canned chopped tomatoes, vegetable broth, and the bay leaf. Season with a pinch of salt and pepper.
- 4.Bring the stew to a boil, then reduce the heat to low, cover, and let it simmer for 30-35 minutes, or until the lentils are tender.
- 5.Once lentils are cooked, drain the sardines and gently fold them into the stew. Let them heat through for 2-3 minutes. Be careful not to break them up too much.
- 6.Remove the pot from the heat and discard the bay leaf. Stir in the fresh lemon juice.
- 7.Taste and adjust the seasoning with more salt and pepper if needed. Serve hot, garnished with fresh parsley.
Nährwertinformationen
Warum dieses Rezept
This recipe is a powerhouse of nutrition, featuring sardines for omega-3 fatty acids and vitamin D, and lentils for exceptional plant-based protein and fiber. This combination supports heart health, brain function, and promotes stable blood sugar levels.
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