Veggie Packed Red Lentil Stew with Whole Grain Rice

What could be better than a warm bowl of stew in the middle of winter?

Include Healthy Pulses in Your Diet with a Stew

The food term “pulse” encompasses foods within the legume family, like chickpeas, lentils, dry peas and beans.  

Pulses are health powerhouses, as they are:

• Low in fat and high in protein and fiber
• Packed with key nutrients such as iron, magnesium, folate and potassium
• Gluten free and allergen friendly
• Heart healthy and key components of the Mediterranean, DASH, and Flexitarian diets 

Enjoy this plant-based stew for a hearty lunch or dinner. It comes together quickly and is delicious and tummy warming. It has a nice creamy texture that improves with a bit of standing. Serve with crusty whole wheat bread. 

Ingredients

1 tablespoon of olive oil

1 medium onion, chopped 

2 medium carrots, chopped

2 celery stalks, chopped 

2 cloves fresh garlic, minced 

1 14.5 ounce can diced tomatoes

1 cup red lentils

½ cup uncooked whole grain rice

½ cup green split peas

1 tablespoon herbes de provence or Italian seasoning 

½ teaspoon ground black pepper 

6 cups vegetable broth 

Chopped parsley to garnish 

Preparation

1. Heat the oil in a large Dutch oven. Add onion and sauté 5 minutes or until nicely translucent.
2. Add carrots, celery, and garlic. Cook an additional 5 minutes, stirring occasionally. 
3. Add tomatoes with their liquid, lentils, rice, split peas, dried herbs, pepper and vegetable broth to the pot. 
4. Stir and bring to a boil, then cover and lower heat to a simmer for approximately 40 minutes. 
5. Taste and adjust seasonings as it may need more salt, depending on your broth. 
6. Serve garnished generously with fresh chopped parsley.