A warming and nutritious one-pot stew packed with plant-based protein and vibrant vegetables. This budget-friendly meal is simple to make and full of rich Mediterranean flavors.
Ingredientes
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 250g brown or green lentils, rinsed
- 800g canned chopped tomatoes
- 1 liter vegetable broth
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 1 tablespoon lemon juice
Disponível para membros NutriPro.
Instruções
- 1.In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until the vegetables begin to soften.
- 2.Stir in the minced garlic and diced red bell pepper. Cook for another 2 minutes until fragrant, being careful not to burn the garlic.
- 3.Add the rinsed lentils, dried oregano, canned tomatoes, and vegetable broth to the pot. Stir well to combine all ingredients.
- 4.Increase the heat to bring the stew to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 30-35 minutes, or until the lentils are tender.
- 5.Remove the stew from the heat. Season to taste with salt and freshly ground black pepper. Stir in the lemon juice for a bright finish.
- 6.Ladle the hot stew into bowls. For an extra touch of freshness, garnish with chopped fresh parsley if available.
Informações Nutricionais
Porque esta receita
This stew is rich in fiber and plant-based protein from lentils, promoting satiety and digestive health. It's loaded with vitamins and antioxidants from vegetables, making it a perfectly balanced and heart-healthy meal.
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