A warming and deeply nourishing stew packed with plant-based protein and earthy root vegetables. Flavored with cumin and coriander, it's a perfect budget-friendly, one-pot meal that's both satisfying and healthy.
Ingredientes
- 2 tablespoons olive oil (30ml)
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 large carrots (approx. 250g), diced
- 2 medium potatoes (approx. 300g), cubed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 250g brown or green lentils, rinsed
- 400g can of chopped tomatoes
- 1 liter vegetable broth or water
- Salt and freshly ground black pepper to taste
- Juice of 1/2 lemon (optional, for serving)
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Instruções
- 1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened and translucent.
- 2.Add the minced garlic, ground cumin, coriander, and turmeric. Stir constantly for 1 minute until fragrant.
- 3.Add the diced carrots and cubed potatoes to the pot. Sauté for 5 minutes, stirring occasionally, to lightly brown the vegetables.
- 4.Stir in the rinsed lentils, the can of chopped tomatoes (with their juice), and the vegetable broth. Bring the mixture to a boil.
- 5.Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-35 minutes, or until the lentils and vegetables are tender.
- 6.Season generously with salt and pepper to your taste. For a touch of brightness, stir in the fresh lemon juice just before serving. Serve hot.
Informações Nutricionais
Porque esta receita
This stew is rich in plant-based protein and fiber from lentils, supporting muscle health and digestion. Root vegetables provide essential vitamins like A and C, plus antioxidants, making this a balanced, nutritious, and heart-healthy meal.
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