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LUNCH RECIPES

Lentil-Veggie Stew

Have you ever wondered what to do with the leftover dried beans and veggies that collect in your fridge and pantry? With this recipe, you can make them into a hearty, savoury stew, which will warm you from the inside out. Your preferred spice mix is added to leftover veggies before it is cooked in a flavorful broth with lentils or beans to give them a delicate flavour. For a filling dinner, serve with a side of whole wheat crackers!


Serving Size: make 8 cups

Prep time: 30 mins

Cook time: 1 hour



Ingredients:


2/3 cup canned diced tomato

2 cups finely chopped onions

2 cups chopped fresh or frozen assorted vegetables

2 cups finely chopped mushrooms

11/2 cups assorted dry lentils and/or legumes

4 cloves garlic

Sea salt, to taste

4 1/2 tsp grated fresh ginger

1 2-inch strip kombu (optional)

1 to 2 tsp spice blend

2 tbsp lemon juice

Freshly ground black pepper, to taste

whole grain crackers


Direction:


1- In a Dutch oven, add lentils, onions, mushrooms, garlic and ginger and cook it over medium flame for 10 minutes or until onions start to turn golden brown, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.


2- Add 6 cups of water, the kombu (if using), and desired spice blend. Bring to boiling; reduce heat. Simmer, covered, 50 minutes or until lentils and/or legumes are tender. Add vegetables and tomato. Cook 10 minutes or just until tender.


3- Add lemon juice; season with salt and pepper. Taste and adjust seasonings. Remove and discard the kombu. Serve warm with steamed grains or crackers.







Look for the FIBRE!


We only eat 10-18grams/day of fibre in a western diet.



Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Daily Fibre Intake
.pdf
Download PDF • 1.29MB



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