Healthy Cooking Blog: Outside-of-the-Box Dinner
Step-by-Step Instructions
for Lentil Stew
written by Dr. Christine Dickson
written by Dr. Christine Dickson
Why Lentils?
Lentils are truly a superfood because they are high in many
essential nutrients and vitamins. One cup of lentils has 89.5% of folic
acid per day and 62.5% of daily fiber. Lentils are also high in
iron, protein, tryptophan, manganese, copper, vitamin B1 and potassium.
In addition, many public health organizations--including the American
Diabetes Association, the American Heart Association, and the American
Cancer Society--recommend lentils as a key food for preventing
disease and optimizing health.
In a traditional American diet, lentils are not the first thing people think of to have for dinner or find at fast food restaurants, which is why they are one of my favorite outside-of-the-box food choices. Lentil stew is a great way to enjoy lentils all year round and is very easy to make.
Shopping List for Lentil Stew Recipe:
Lentils can be found at any grocery store but check out Raley's in Pleasanton or Nob Hill Grocery Store in Livermore to find the main products in this recipe. To make cooking easier, I used a great Trader Joe's product called "Organic Jasmine Rice," which cooks in 3 minutes in the microwave. You can find it at Trader Joe's in Livermore and Pleasanton.
2 cups Dry Lentils
14.5 oz Pre-Chopped Celery, Carrots, and Onions
6 - 8 teaspoons Better than Bouillon Vegetable Base
2 teaspoons Canola Oil
10 cups Water
STEP 1: Add 2 teaspoons of Canola Oil to a large pot. Then add the container of pre-cut vegetables and saute for 5 minutes on high heat, stirring occasionally until onions are glassy.
STEP 2: Add 2 cups of Dry Lentils to the sauted vegetables.
STEP 3: Add 10 cups of water and 6 - 8 teaspoons of vegetable bouillon. Cover with a lid and cook on medium to medium - high heat for approx. 1 hour.
STEP 4: Stir lentil stew every 15 minutes to ensure that the lentils do not stick to the bottom of the pot. Lentil stew is done when the lentils becomes thick, which takes approx. 1 hour of cooking time.
STEP 5: Serve with "Organic Jasmine Rice" from Trader Joe's, which cooks in 3 minutes in the microwave.
In a traditional American diet, lentils are not the first thing people think of to have for dinner or find at fast food restaurants, which is why they are one of my favorite outside-of-the-box food choices. Lentil stew is a great way to enjoy lentils all year round and is very easy to make.
Shopping List for Lentil Stew Recipe:
Lentils can be found at any grocery store but check out Raley's in Pleasanton or Nob Hill Grocery Store in Livermore to find the main products in this recipe. To make cooking easier, I used a great Trader Joe's product called "Organic Jasmine Rice," which cooks in 3 minutes in the microwave. You can find it at Trader Joe's in Livermore and Pleasanton.
2 cups Dry Lentils
14.5 oz Pre-Chopped Celery, Carrots, and Onions
6 - 8 teaspoons Better than Bouillon Vegetable Base
2 teaspoons Canola Oil
10 cups Water
Cooking and Preparation Time:
Approx. 65 minutes
STEP 1: Add 2 teaspoons of Canola Oil to a large pot. Then add the container of pre-cut vegetables and saute for 5 minutes on high heat, stirring occasionally until onions are glassy.
STEP 2: Add 2 cups of Dry Lentils to the sauted vegetables.
STEP 3: Add 10 cups of water and 6 - 8 teaspoons of vegetable bouillon. Cover with a lid and cook on medium to medium - high heat for approx. 1 hour.
STEP 4: Stir lentil stew every 15 minutes to ensure that the lentils do not stick to the bottom of the pot. Lentil stew is done when the lentils becomes thick, which takes approx. 1 hour of cooking time.
STEP 5: Serve with "Organic Jasmine Rice" from Trader Joe's, which cooks in 3 minutes in the microwave.
Dr. Dickson's Healthy Cooking
Ideas & Recipes
Step-by-Step Instructions
& Shopping List
- Outside-the-Box Breakfast: Scrambled Tofu
- Outside-the-Box Brunch: Healthy Pancakes
- Outside-the-Box Smoothie: Creamy Cashew Smoothies
- Outside-the--Box Snack: Gluten-Free PB&J
- Outside-the-Box Lunch: Spinach and Tempeh "Bacon" Salad
- Outside-the-Box Dinner: Lentil Stew
- Outside-the-Box Dessert: Healthy Chocolate Cupcakes
- Outside-the-Box: Dietary Challenges