Diet: Dairy Free, Vegan, Gluten-Free, Vegetarian
Looking to save money and eat healthy? Legumes should be on the top of your grocery list! Although legumes are an important part of traditional diets around the world, they are often neglected in typical Western diets. Foods from the legume family include beans, peas, lentils, peanuts and soybeans. Legumes are inexpensive, nutrient-dense sources of protein that can be substituted for dietary animal protein. They are also high in fiber, calcium, and iron. Buying legumes from the Co-op’s Bulk Department, especially when they are on sale, is a great way to save money and have plenty of meal options on hand.
This a versatile stew that is packed with fiber, vitamin C, folate, vitamin A, iron, and B vitamins. Although sweet potatoes are a winter favorite, you can substitute regular yellow or red potatoes.
You can also add other seasonal root vegetables such as beets or parsnips, or a bit of minced ginger for additional warming qualities. If you prefer more protein, add cubes of firm tofu or cubes of cooked chicken.
Ingredients
- 1 ¼ cups lentils (dried), rinsed
- 5 cups water or broth (vegetable or chicken) divided into 3 cups and 2 cups
- 2 cups sweet potatoes, peeled and cubed (1 large or 2 small, or ½ lb.)
- ½ cup onion, chopped (½ small onion)
- ½ cup celery, chopped (1 stalk)
- 2 cloves garlic, finely chopped
- 2 teaspoons soy sauce
- 2 teaspoons cumin
- 1 teaspoon coriander
- salt, to taste
- 1½ cups sliced zucchini (1½ medium or ½ lb.)
- 1½ cups broccoli florets (1 medium head or ½ lb. florets)
Directions
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In a large pot combine lentils with 3 cups of water, or broth, and bring to a low boil. Reduce heat to medium-low, partially cover the pot, and simmer until lentils are barely tender, 20-30 minutes.
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Add 2 additional cups of water, or broth, sweet potato, onion, celery, garlic, soy sauce, and spices and cook, partially covered, for about 40 minutes on medium heat. Add more broth or water if stew seems too thick. Taste and adjust seasoning.
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Add zucchini and broccoli florets, and heat another 10 minutes until vegetables are tender. Serve hot.