Lentil Stew With Pumpkin or Sweet Potatoes - 31g Carbs, 6g Fiber
From: The New York Times By MARTHA ROSE SHULMAN
Martha Rose Shulman can be reached at martha-rose-shulman.com.
Her latest book is "The Very Best of Recipes for Health."
This easy, subtly seasoned stew is an adaptation of a Moroccan recipe
by Kitty Morse, from her lovely book "The Vegetarian Table: North Africa." Whether you choose to use sweet potatoes or winter squash, you'll be
using vegetables with a great deal of vitamin A.
1/2 lb (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 tsp turmeric
20 sprigs cilantro, tied into a bunch
Salt
1 tsp ground ginger
2 medium OR 1 large carrot, peeled and cut into 1/4-inch dice
1/2 lb winter squash (such as pumpkin or butternut squash) OR
sweet potato, peeled and cut into 1/4-inch dice
3 Tbsp tomato paste
Freshly ground pepper
2 to 3 Tbsp chopped flat-leaf parsley
1. Combine the lentils, water or stock, onion, garlic cloves and bay
leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the
saffron between your fingers and add to the pot, along with the
turmeric and the cilantro. Reduce the heat, add salt to taste,
cover and simmer 30 minutes.
2. Remove the onion and garlic cloves from the pot, and add the
remaining ingredients except the parsley. Bring back to a simmer,
cover and simmer 30 minutes or until the lentils and vegetables
are tender. Discard the cilantro bundle, taste and adjust seasonings.
Just before serving, stir in the parsley.
Advance preparation:
This will keep for three or four days in the refrigerator. When you
reheat it, you may need to add some water. Adjust seasonings accordingly.
Serves: 6
Nutrition per Serving:
159 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol, 11g Protein,
31g Carbs, 6g Dietary Fiber, 46mg Sodium (does not include salt added
during preparation)
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