Lentils: inexpensive, packed with protein and other nutrients, and something of a puzzle to most average Western households.
Real Food For Life describes the "mighty" lentil as a "tiny superfood."
The How to Cook Great Food recipe below uses lentils as its base. The recipe is rather improvisational, so feel free to adjust ingredient amounts to suit your taste. Be sure to watch the video below for visual instructions for making this "stew casserole."
Vegan ginger and vegetable stew casserolePreparation Time: 20 minutes (plus soaking and cooking lentils)
Total Time: 45 minutes
Serves: 4
IngredientsSafflower oil -- about 1/2 cup
Ginger, fresh, chopped -- small handful or less
Garlic, fresh, minced -- 1-3 cloves
Red chili, chopped
Red onion, medium, sliced
Carrot, chopped into chunks
Potato, chopped into chunks
Sweet potato, chopped into chunks (keep in water after peeling)
Salt, to taste
Black pepper, to taste
Tomatoes, crushed or chopped small -- 2-3 cups
1 pound (455 grams) of lentils, soaked, cooked, drained and set aside
Zucchini, chopped -- handful
Green pepper, chopped -- handful
Water or stock as needed
Fresh herbs, if desired -- parsley, coriander, mint
Directions1. Heat oil in deep skillet. Add ginger, garlic and chili. Cook on medium-high heat, stirring occasionally, for 1 minute.
2. Add onion. Stir. Add carrot, potato and sweet potato. Cook for about 5 minutes, stirring occasionally.
3. Add salt and pepper; stir. Add tomatoes; stir. Add lentils; stir.
4. When thoroughly mixed, lower heat to medium, cover and let simmer for 5-6 minutes. Stir occasionally.
5. Add zucchini and green pepper. Add liquid as needed to keep a stew consistency. Keep stirring.
6. Lower heat to low, cover and let simmer for 7 minutes, stirring occasionally.
7. Remove cover. Add fresh herbs if desired, and serve.
Note: Any color of lentil can be used for this recipe, but brown lentils are recommended because they will hold together during the stewing process, whereas other colors will disintegrate.
