Oil-Free Heart Healthy Lentil Stew
Nutrition Benefits: Rich In Fibers
I don’t know about you, but I’m a creature of habit. Not only in my daily routines, but in the foods I prepare. I seem to gravitate towards clean, healthy and simple. I tend to make enough to last for several days so I always have healthy options available.
One of my go-to recipes, especially in the colder months is my Lentil stew. Lentils are one of my favorite plant proteins and one of the most fiber rich foods you can eat. I literally feel full for hours after eating.
According to the American Heart Association (AHA), the increased fiber lowers cholesterol. High cholesterol has always been one of my problems, so I definitely need to incorporate high fiber, heart healthy foods in my diet.
For those of you concerned with carbs, lentils are the good carbs, low calorie, great for the digestive system and blood sugar stabilizing.
According to the National Institute of Health (NHI) lentils have high levels of potassium.
In the 2019 study in the Journal of American Heart Association, people who eat primarily a plant based diet have a lower risk of heart disease, so let’s replace meat with lentils and reap the benefits of my heart friendly lentil stew.
2 carrots diced
2 celery sticks diced
1 medium onion diced
2 jalapenos diced, any other spicy peppers (If you like the added heat)
1 red pepper diced
1 bag shredded cabbage (optional)
2 Handfuls chopped spinach
6 cups water or vegetable broth (can add more liquid for more soup like consistency)
1 cup green or brown lentils, rinsed
½ cup bulgur wheat (optional)
Salt & Pepper to taste
Steps 1 - 3
- Saute diced veggies until tender in either water or vegetable broth
- Add water & lentils, bring to boil
The great thing about Lentils besides the abundance of nutrients is there is no need for soaking and hours of cooking like we have to do for other raw beans. Making them perfect for a quick meal when coming off your busy work day or when you have better things to do then spend the day in the kitchen.
Lentils are so versatile that they will soon become your favorite meat replacement. I use them in my tacos, enchiladas and shepherds pie among the few. I look forward to sharing my other lentil recipes using lentils and I know you will love them as much as I do.
- Reduce heat, cover, cook until lentils are tender, about 40 minutes
Steps 1 - 3
4. Stir in bulgur wheat, simmer, combining all the flavors
5. Season to taste
6. Enjoy with warm french bread