Lentil Stew

Another week of working on the house.  We are so close but yet not quite there yet.  I installed a reverse osmosis system, and was so proud of myself.  That was until the needle valve started leaking.  I hope a new plastic compression sleeve will fix it.  Otherwise it’s painting and installing shower doors this week.  We keep pushing.  We have one more countertop to install, two vanities to finish, and painting.  Hopefully in the the next few weeks we will be done.

Since I am so busy, I am doing something simple this week.  I have a recipe from Taste of Home for Slow Cooker Lentil Stew.  Besides changing the ingredients, I am also changing the method.  I do not believe this needs a slow cooker.  Lentils cook really fast and slow cooking them turns them into mush.  I think the stovetop will be just as hands off as the slow cooker.  The rest of the recipe looks pretty awesome.

Here are the original stats:

Here’s what I changed:

  • I swapped the vegetable broth with a low sodium variety.
  • I reduced the butter to 1 tablespoon to reduce the calories and saturated fat.
  • I am using the rice dry instead of precooked because the lentils and the rice will be done at the same time.
  • I swapped the white basmati rice with brown basmati rice for increased fiber and nutrition.
  • I swapped the tomatoes with pumpkin to remove the tomato and increase the vitamin A.
  • I swapped out the heavy whipping cream and lowered the amount to remove the dairy and lower the calories.
  • I added red bell pepper to increase the vitamin C.
  • I added in a carrot to increase the vitamin A.
  • I added some vinegar in the end to replace the acidity of the tomatoes.
  • I added some green peas to increase the protein.

Here are the final stats:

Here is the final recipe

Lentil Stew

Serves 8

  • 2 large onions, thinly sliced, divided
  • 2 red bell pepper, chopped
  • 1 carrot, peeled and chopped
  • 2 tablespoons canola oil
  • 2 tablespoons minced fresh gingerroot
  • 3 garlic cloves, minced
  • 1 15oz can of pure pumpkin puree
  • 2 teaspoons ground coriander
  • 1-1/2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper
  • 4 cups low sodium vegetable broth
  • 4 cups water
  • 2 cups dried lentils, rinsed
  • 1 cup brown basmati rice
  • 1 can (4 ounces) chopped green chiles
  • 1/4 cup plant based heavy whipping cream
  • 1 tablespoon unsalted butter
  • 1 teaspoon cumin seeds
  • 6 oz frozen peas
  1. In a large skillet, saute half of the onions, red bell peppers and carrot in oil until tender. Add ginger and garlic; saute for 1 minute. Add the pumpkin, coriander, cumin and cayenne; cook and stir 5 minutes longer.
  2. In a 4-or 5-qt. dutch oven, combine the vegetable broth, water, lentils, green chiles, rice, pumpkin mixture and remaining onion. Bring to a boil, then reduce to a simmer.  Cover and cook on low until lentils are tender, 20-15 minutes.
  3. Add the green peas and stir to combine. In a small skillet, heat butter over medium heat. Add cumin seeds; cook and stir until golden brown, for 1-2 minutes. Add to lentil mixture.  Add the heavy whipping cream.
  4. If desired, sprinkle with green onions or cilantro.

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