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Lentil and Vegetable Stew with Kale

Lentil and Vegetable Stew with Kale

Ingredients

  • 2 large carrots (8 to 9 ounces), peeled, chopped (1 1/4 cups)
  • 1 medium celery root (celeriac), peeled, chopped (3 cups)
  • 1 medium rutabaga, peeled, chopped (2 cups)
  • 1 pound brown lentils, rinsed
  • 1 tablespoon herbes de Provence
  • 8 cups (or more) vegetable broth
  • 1 large bunch kale (about 9 ounces), ribs removed, leaves coarsely chopped

Recipe Preparation

  • Heat oil in large pot over high heat. Add onion and next 3 ingredients; sprinkle with salt and pepper and sauté until beginning to soften and brown, 10 to 11 minutes. Stir in lentils and herbes de Provence. Add broth and kale. Bring to boil, stirring to incorporate kale. Reduce heat to medium-low, cover with lid slightly ajar, and simmer until lentils are tender, stirring occasionally, about 20 minutes. Add more broth to thin, if desired. Season with salt and pepper.

Recipe by The Bon Appétit Test Kitchen

Nutritional Content

One serving contains: Calories (kcal) 280.5 %Calories from Fat 14.5 Fat (g) 4.5 Saturated Fat (g) 0.6 Cholesterol (mg) 0 Carbohydrates (g) 46.3 Dietary Fiber (g) 15.8 Total Sugars (g) 9.5 Net Carbs (g) 30.5 Protein (g) 16.8 Sodium (mg) 1005.5Reviews Section

Recipe Summary

  • 2 tablespoons extra-virgin olive oil
  • 1 medium sweet onion, diced
  • 2 teaspoons fresh thyme leaves
  • 2 cloves garlic, finely chopped
  • 1 small butternut squash, peeled and cut into 1 1/2-inch pieces (about 3 cups)
  • 1/2 teaspoon ground turmeric
  • 1 cup red split lentils, well rinsed and drained
  • 6 cups homemade or store-bought low-sodium vegetable stock
  • 2 cups cooked chickpeas (rinsed and drained, if using canned)
  • 2 cups chopped curly kale
  • Kosher salt and freshly ground pepper
  • 1 cup strained yogurt
  • 2 tablespoons chopped fresh curly-leaf parsley, plus sprigs for garnish
  • Juice of 1 lime
  • Kosher salt and freshly ground pepper

Make the stew: Heat oil in a large Dutch oven over medium. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in thyme, garlic, squash, turmeric, lentils, and stock. Bring to a simmer and cook until squash is almost tender when pierced with the tip of a sharp knife, 10 to 12 minutes.

Stir in chickpeas and kale and simmer until kale is tender, about 5 minutes. Season with salt and pepper.

Make the yogurt-herb sauce: Stir to combine yogurt, parsley, and lime juice in a small bowl. Season with salt and pepper.

Ladle stew into a serving bowl and serve dolloped with yogurt sauce. Garnish with parsley sprigs.


Lentil Stew

There’s really nothing better than a bowl of something comforting that’s both healthy and delicious! This hearty lentil stew has so many healthy vegetables like celery, green beans, carrots, sweet potato, tomatoes and kale that will make your body happy and actually fill you up.

Too often, more health conscious and diet friendly dinners lack flavor and never really make you feel full. You don’t need to worry about that at ALL with this easy lentil stew recipe! Seasoned with smoked paprika, garlic, cumin, and crushed red pepper, each bite of this stew is bursting with mouthwatering flavor.

If you’re trying to eat healthy, that shouldn’t mean you don’t get to enjoy comfort meals, or miss out on satisfying, flavorful dinners. Skip the pre-packaged salad and make yourself this incredible lentil stew!


How to Make Roasted Garlic Vegetable Stew with Red Lentil & Tomatoes

  1. Roast the vegetables and garlic
  2. In the meantime, saute onion and garlic in a large pot
  3. Add lentils, spices, tomatoes and soup stock and simmer
  4. Puree half of the roasted vegetables with balsamic and remaining ingredients
  5. Combine the puree and remaining roasted veggies into the pot
  6. Stir in the kale, simmer for 1 minute and serve!

Love easy red lentil stew recipes like this one? Be sure to check out my Creamy Curried Carrot, Ginger and Red Lentil Soup , and my Red Lentil and Cauliflower Dal.

If you make this Roasted Garlic Vegetable Stew with Red Lentils & Tomatoes, please give it a rating in the recipe card or let me know in the comments! I love connecting on Instagram where you can tag me in your creations using my recipes. You can also follow me on Pinterest and Facebook. Thank you for reading along!


  • 2 tablespoons olive oil
  • 2 bay leaves
  • 2 teaspoons salt (optional)
  • 1 large onion, sliced
  • 3 cloves garlic, minced
  • 1 cup carrot, chopped
  • 2 cups kale, chopped
  • 2 cups chard, chopped
  • 2 cups dried lentils
  • 8 cups vegetable broth (or stock)
  • 1 can chopped tomatoes (16 ounces)

1. Sauté onion and garlic with olive oil.
2. Combine sauté mix with the rest of the ingredients in a crock pot.
3. Cook on low for 8 hours or high for 4 hours.
4. Spoon stew into bowls to serve and top with a dollop of fat-free or low-fat plain yogurt (optional).


1 tablespoon olive oil
1 teaspoon dried Italian herbs
3 cloves garlic, minced
1 brown onion, diced
3 carrots, diced
2 cups dry French lentils, rinsed
4 cups vegetable broth
1 cup water, divided
1 can diced tomatoes
2 teaspoons balsamic vinegar
2 cups shredded kale
½ teaspoon salt
¼ teaspoon black pepper
½ cup coconut cream, for garnish

  1. In a large saucepan over medium heat, warm oil. Add herbs, garlic, and onion and cook until translucent. Add carrot and cook for 3 minutes.
  2. Add lentils, broth, and ½ cup of water. Bring to a boil then reduce heat to low, cover, and cook for 30 to 45 minutes until lentils and carrots are cooked.
  3. Add diced tomatoes, balsamic vinegar, kale, salt, and pepper and cook for 5 minutes.
  4. Divide into four serving bowls, top with a dollop of coconut cream, and serve.

Photo credit: Claire Power

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What to know about this lentil and kale soup

This Tuscan lentil and kale soup comes together in under an hour and requires very little skill to make. The Italian seasonings and tangy fire-roasted tomatoes make it totally irresistible. My extended family loves it so much that we make it every Christmas Eve! Here are a few keys to the flavor in this lentil soup recipe:

  • Fire roasted tomatoes are a must. Fire roasted tomatoes are a must in this lentil soup. The tomatoes add a subtly sweet flavor that you won’t get if you use regular canned tomatoes. If you can’t find them, use the highest quality tomatoes you can find.
  • Season as needed throughout the cooking process. Depending on tomato and artichoke brands, you may need to add a different amount of salt to this Tuscan lentil soup. Make sure to taste and add enough salt until the flavor pops.
  • Don’t overcook the lentils. Red lentils need about 20 minutes to cook through fully. If you overcook them, they’ll lose their shape and will become incredibly soft. Your lentil and kale soup may get too thick if the lentils become too soft, so watch closely during the end of the cook time.


Vegetable Lentil Stew

Hello again. After a long period when my workload left me with very little free time for blogging, my schedule has opened up and is allowing me more time for my favorite kitchen projects. In the meantime, my husband and I have moved from the desert landscape of Las Vegas back to our home state of Pennsylvania. I’m thrilled to be back. When I first photographed my vegetable lentil stew recipe, it was keeping me warm and cozy during a cold snap at the end of April. Then work picked up again and I had to postpone the write-up until now. But here we are in early June with another string of unseasonably brisk days, so once again this post may be somewhat timely. As for my friends back in the Southwest and other warm climates, you may prefer to hold onto this one for next winter…

This recipe makes a big pot of delicious soup. I recommend an enameled cast iron pot if you have one, because the onions caramelize so nicely, adding extra richness to the broth. However, the magic ingredients for me are the fresh rosemary and thyme. While you may choose to experiment with different veggies in this recipe, the fresh herbs add an eye-widening boost of flavor that really makes it special, so I recommend leaving those in the mix.

Unless you’re using canned beans, the night before you make this recipe you may want to soak 1 cup of dried cranberry beans (or other beans – cannellini, kidney or pinto beans would work well) in a bowl of water. In the morning, rinse the beans and cook them for about two hours with a piece of kombu (kelp), which will impart some minerals and may help with digestibility. I use my VitaClay Multi-Cooker, which I love because the interior container is made of clay instead of questionable non-stick materials. It cooks perfect beans every time and requires very little oversight. One cup of dried beans yields about 3 cups of cooked beans, so save your extra cooked beans for a quick veggie stir-fry later.

One more very important note: Always sort your beans and lentils before you cook them, to make sure there are no stones in their midst. Be vigilant, because sometimes the hidden stones are the same size as the lentils and they could easily break a tooth. Check out this photo below for an example. It’s not uncommon to find one, and they sometimes look similar to the lentils!

Ingredients:

  • 1 red onion, diced
  • 2 T. olive oil
  • 6 tricolor carrots (3 sliced thin, 3 cut into chunks)
  • 6 ribs of celery (3 sliced thin, 3 cut into chunks)
  • 1 shallot, minced
  • 6 cloves of garlic, minced
  • 3 tomatoes, de-seeded and chopped
  • 1 c. French green lentils, sorted (necessary) and soaked in advance (optional)
  • 2 to 3 tsp. sea salt
  • 6 purple potatoes, chopped into chunks (keep the nutritious skin on)
  • 1 portobello mushroom cap, chopped into chunks
  • 1 sprig of fresh rosemary
  • 1 sprig of fresh thyme
  • 5 Tuscan kale leaves, de-stemmed and chopped or sliced into ribbons
  • 1.5 c. cooked cranberry beans (or other beans)

Instructions:

Heat 2 T. of olive oil in a large pot (preferably enameled cast iron for the way it caramelizes the onions so nicely) over medium-high heat. Sauté the diced red onion until it begins to soften. Add the 3 thinly sliced carrots and 3 thinly sliced celery ribs. Stir occasionally until they begin to brown. Add the minced garlic and shallots and stir for a minute more.

Add 6 cups of water and bring to a boil. Add two of the chopped tomatoes. Simmer until all the veggies are soft.

Add the 1 cup of French green lentils, another cup of water and 2 tsp. of sea salt and return to a simmer. If you soaked your lentils in advance, you can move directly to the next step. If you did not, give them a 5-minute head start over the rest of the ingredients.

Now you’ll begin adding your soup veggies, which have been cut into thicker chunks to hold up through cooking. Look at the glorious rich colors of these ingredients! Start with the potatoes. Then wait a few minutes and then add the carrots and celery. Wait a few more minutes and add the last tomato and portobello mushroom. Add the sprigs of fresh rosemary and thyme. You can leave them on the stem, because you’ll pull them out at the end (although some of the leaves will come off, and that’s perfectly wonderful, too!).

When the potatoes and lentils in particular are soft enough to eat, which should take about 15 minutes, then add the cooked beans and kale leaves, and allow them to simmer until just heated through. Taste the stew and add up to another tsp. of sea salt, to taste. Remove the rosemary and thyme stems, and this is ready to serve!

A slice of rustic whole wheat bread makes a great accompaniment. Leftovers keep well for a few days in the fridge.

What’s healthy about this recipe?

Aside from being beautiful, purple potatoes are rich in the immune-boosting antioxidant anthocyanin. And like all potatoes, they are naturally high in potassium and dietary fiber, and provide some nice plant-based protein, too.

Kale is a nutritional powerhouse, and a good source of calcium, iron, folic acid and vitamins K, A, C and B6. It is reported to be effective at preventing certain cancers and reducing inflammation, as well as boosting the body’s detoxification mechanisms.

French green lentils are dinner plate all-stars. When people ask you where you get your protein, you can tell them that these little beauties pack 13 grams per quarter cup. They also deliver a healthy dose of folate, iron, phosphorus and potassium.

Everyone knows that carrots are healthy. Specifically, they are an excellent source of Vitamins A, C and K, while celery is a good source of Vitamins A, K and folate.

Pretty marbled cranberry beans provide another 10 grams of protein per quarter cup. They’re also a good source of calcium, dietary fiber and iron.

One large tomato provides about a third of the Vitamin A and C you need in a day. It also delivers a bit of Vitamin K, calcium, iron and protein. Tomatoes are also full of antioxidants – and particularly lycopene – which researchers have connected to good bone health, and they’re also known to promote heart health by lowering cholesterol and reducing the platelet aggregation that leads to atherosclerosis.

*Some of the links in this post are affiliate links, which means that I’ll receive a small commission if you buy something through my link. It’s a great way to support Green Sage if you enjoy these recipes. But please understand that I only link to products that I sincerely believe in and recommend.


What you’ll need to make French Lentil soup

You can find French green lentils, or lentilles du Puy, in the bulk section at Whole Foods or other specialty food shops. You can also order them online (affiliate link). They are definitely worth going out of your way to find but if you can’t get them, go ahead and use common green or brown lentils Just watch the cooking time carefully as they can get mushy. Whereas the French green lentils will need to simmer for 45 to 50 minutes, common green or brown lentils will need just 20 to 25 minutes.

While I love the flavor that bacon lends to this soup, if you don’t eat pork or are a vegetarian, you can omit the bacon. The soup will still be delicious but you might add a pinch of smoked paprika to mimic the smoky flavor of the bacon.


Creamy Lentil And Kale Stew

I follow lots of vegan food bloggers, and let me just say that so many of these blogs are drool-worthy. As soon as I saw a recipe for lentil stew from Veggies Don’t Bite I knew I’d be making it soon. This recipe is awesome. I learned from Sophia’s awesome blog that the original recipe is from one of my all-time favorite vegan blogs, Oh She Glows… wow, these women are talented.

Anyway, I made the recipe with a few minor changes (because I’m just always have to take a little creative license…). It’s so good. I use cashews in so many recipes, but I would never have thought to use them here! This stew is so creamy (thanks to the cashews) that it tastes like heavy cream was added… but it’s vegan and so healthy!

Creamy lentil and kale stew is just that. It’s creamy. And it’s filled with lentils and kale. And lots of turmeric. And delicious veggies and spices. This is great on a cold winter day.

Right before I started typing this post, I went into my fridge and took out the leftover stew and transferred it to my freezer because I cannot even think of getting rid of it even though there’s a good chance that everyone here would throw things at me if I served it again this week. Sometimes something is just so good that I can eat it over and over again all week long. My family… not so much…

You also really should try my recipe for Lentil Vegetable Soup.

There are lots of awesome healing ingredients in this creamy lentil and kale stew:

Lentils help lower cholesterol, manage blood sugar levels, are high in vitamin B and protein, and have hardly any fat. They are a good source of long-term energy and are very high in fiber. These tiny legumes also help with digestion and they are the perfect protein to eat in the summer because they actually clear the body of excess heat long ago, cold lentil soup was prescribed for patients with heatstroke or fever.

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Kale is everywhere these days. It is extremely nutritious, and because it to so popular you can find it already washed and prepared in lots of markets. My cheat for this recipe was that I bought this kale already cut up and washed at the market. If you are using a whole bunch of kale, make sure you clean the leaves thoroughly and remove the center thick stems if they bother you (I don’t like to eat these think stems when they are raw). This dark leafy green is a great source of fiber and calcium. It’s also rich in many minerals, including magnesium, iron and potassium. One serving contains 200% of the daily requirements of Vitamin C and 180% of Vitamin A.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid this is the same acid that is found in olive oil, making these nuts a heart-healty choice. The cashews give this dressing a velvety, creamy texture.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is also a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.


Watch the video: Leichter rote Linsen Eintopf zum Abnehmen und zum Muskelaufbau. REZEPT. Yasty (January 2022).