Ingredients
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For the lentils:
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1 cup green split lentils, rinsed well and drained
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For the stew:
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2 medium yellow onions, chopped
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3 cloves garlic, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon paprika
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1 tablespoon tomato paste
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1 can (14.5 oz.) no salt added diced tomatoes
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2 cups vegetable broth
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1 large carrot, peeled and finely chopped
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1 small zucchini, sliced into thin half-moons
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1 bell pepper, seeded and sliced
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1/4 teaspoon red pepper flakes (optional; for heat)
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Salt and black pepper to taste
Directions
Subtitle: Budget-Friendly, Gluten-free, High-fiber, Kid-friendly, Whole Foods Plant-based, Seasonal, Oil-free
Servings: 4-6 people
Difficulty Level: Easy
Total Time Needed: 40 minutes (including soaking time)
Ingredients:
For the lentils:
– 1 cup green split lentils, rinsed well and drained
For the stew:
– 2 medium yellow onions, chopped
– 3 cloves garlic, minced
– 1/2 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1 tablespoon tomato paste
– 1 can (14.5 oz.) no salt added diced tomatoes
– 2 cups vegetable broth
– 1 large carrot, peeled and finely chopped
– 1 small zucchini, sliced into thin half-moons
– 1 bell pepper, seeded and sliced
– 1/4 teaspoon red pepper flakes (optional; for heat)
– Salt and black pepper to taste
Instructions:
Day 1: Soak the lentils in enough water to cover them by at least an inch, preferably overnight. This will help reduce their cooking time significantly.
Day 2: Heat a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the oil, if using, and swirl to coat the bottom of the pan. Once hot, add the onion, garlic, cumin, and paprika, and sauté until the onions are translucent and starting to brown, about 5-7 minutes.
Add the remaining stew ingredients (tomato paste through red pepper flakes), stirring to combine. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes or until the lentils are tender. If you’re not using a pressure cooker, you may need to adjust the cooking time slightly.
While the stew is cooking, rinse and chop the parsley leaves.
Once the lentils are tender, season the stew with salt and black pepper to taste. Stir in the parsley, reserving some for garnish. Taste and adjust seasoning as needed.
Serve the exotic Egyptian lentil stew hot, over rice or quinoa, with warm pita bread or flatbread for dipping. Enjoy your delicious and healthy one-pot meal inspired by the flavors of 150 cuisine!
