Red Lentil and Vegetable Stew
lunchstewdinnersidemain dish

Red Lentil and Vegetable Stew

For Hypertension High Blood Pressure
Mediterranean
549 kcal
17 gfat
78 gcarbs
27 gprotein

Nutrition Notes

Mediterranean *

This recipe fits the Mediterranean diet with its emphasis on vegetables, olive oil, and legumes. It ... 

For High Blood Pressure Hypertension Htn *

This recipe is appropriate for individuals with high blood pressure as it contains red lentils, vege... 

* Gluten is an early-stage product and can make mistakes. Verify its outputs.

Ingredients

  • 1 cup red lentil
  • 1 carrot, finely diced
  • 1 stalk celery, finely diced
  • 1/2 medium onion, finely diced
  • 2 garlic cloves, minced
  • 2 cups vegetable stock or 2 cups chicken stock
  • 4 teaspoons ground cumin
  • 3 -4 dashes TABASCO® brand Chipotle Pepper Sauce (optional)
  • 2 tablespoons extra virgin olive oil
  • 14 ounces canned diced tomatoes (do not drain liquid)

Preparation

  1. 1

    Step 1

    Sauté the carrots, onion, and celery in the olive oil until they start to caramelize a bit.
  2. 2

    Step 2

    Add the garlic about a minute before the vegetables are finished sautéing.
  3. 3

    Step 3

    Add the red lentils, and stir until mixed with the vegetables.
  4. 4

    Step 4

    Add the stock, tomatoes and juice, cumin, and Tabasco, if using.
  5. 5

    Step 5

    Bring to a simmer over medium heat and reduce heat to medium low.
  6. 6

    Step 6

    Simmer until the lentils are tender, about 25 minutes.
  7. 7

    Step 7

    If the liquid all evaporates and the lentils are not done, add a little water to keep the simmer going.
  8. Bon appetit!

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