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. 

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.