Lentil Artichoke Stew Recipe

Lentil Artichoke Stew Recipe

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lentil-artichoke-stew

Makes 6 servings

The artichokes in this stew add dietary fiber, vitamin C, and folate. This aromatic and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.

  • 1/4 cup vegetable broth
  • 1 onion, chopped
  • 2 large garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 cup dry (uncooked) red lentils (3 cups cooked)
  • 1 bay leaf
  • 2 cups water
  • juice of 1 lemon
  • 2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
  • 1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
  • 1/4 teaspoon crushed red pepper (optional)
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste

lentil-stew-1

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Per serving (1/6 of recipe):

  • 176 calories
  • 1 g fat
  • 0.1 g saturated fat
  • 4.9% calories from fat
  • 0 mg cholesterol
  • 11.7 g protein
  • 34.3 g carbohydrate
  • 7.5 g sugar
  • 10 g fiber
  • 560 mg sodium
  • 123 mg calcium
  • 6.3 mg iron
  • 28.6 mg vitamin C
  • 238 mcg beta-carotene
  • 1.8 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.