Ingredients
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For the stew base:
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2 medium yellow onions, chopped (or substitute with red onion)
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4 cloves garlic, minced
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1 (28 oz.) can crushed tomatoes
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1 cup vegetable broth
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1 tsp. ground cumin
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1/2 tsp. paprika
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Salt and black pepper to taste
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For the lentils:
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1 cup brown lentils, rinsed and drained
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1/4 cup uncooked brown rice
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1/4 cup pearled barley
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1/4 cup green split peas
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1/4 cup chickpeas, drained and rinsed
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Optional garnishments (for serving):
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Fresh parsley, chopped
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Lemon wedges
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Crusty bread or flatbread
Directions
Sub-title: Gluten-free, High-fiber, Kid-friendly, Seasonal, Soy-free, Whole foods plant-based
Description: This exquisite vegan lentil stew is inspired by the rich culinary heritage of ancient Egypt and boasts an impressive array of wholesome ingredients. With its comforting texture and delightful blend of spices, it’s perfect for cozy family gatherings or as a satisfying meal anytime.
Ingredients:
* For the stew base:
* 2 medium yellow onions, chopped (or substitute with red onion)
* 4 cloves garlic, minced
* 1 (28 oz.) can crushed tomatoes
* 1 cup vegetable broth
* 1 tsp. ground cumin
* 1/2 tsp. paprika
* Salt and black pepper to taste
* For the lentils:
* 1 cup brown lentils, rinsed and drained
* 1/4 cup uncooked brown rice
* 1/4 cup pearled barley
* 1/4 cup green split peas
* 1/4 cup chickpeas, drained and rinsed
* Optional garnishments (for serving):
* Fresh parsley, chopped
* Lemon wedges
* Crusty bread or flatbread
Instructions:
1. In a large Dutch oven or heavy-bottomed pot, heat oil over medium heat. Add onion and sauté until translucent, about 5 minutes.
2. Stir in garlic and cook for another minute.
3. Pour in crushed tomatoes, vegetable broth, cumin, paprika, and season with salt and black pepper. Bring mixture to a simmer.
4. Add the rinsed and drained lentils, brown rice, pearled barley, green split peas, and chickpeas. Mix well to combine.
5. Reduce heat to low, cover, and let simmer for approximately 30-40 minutes or until all the liquid has been absorbed and the lentils are tender.
6. Serve hot, garnished with fresh parsley, lemon wedges, and crusty bread or flatbread if desired. Enjoy your delicious and nutritious Exotic Egyptian Lentil Stew!
Note: You can also prepare this recipe in advance and reheat it later, allowing the flavors to meld even further.
Steps
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1
Done
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In a large Dutch oven or heavy-bottomed pot, heat oil over medium heat. Add onion and sauté until translucent, about 5 minutes. |
|
2
Done
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Stir in garlic and cook for another minute. |
|
3
Done
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Pour in crushed tomatoes, vegetable broth, cumin, paprika, and season with salt and black pepper. Bring mixture to a simmer. |
|
4
Done
|
Add the rinsed and drained lentils, brown rice, pearled barley, green split peas, and chickpeas. Mix well to combine. |
|
5
Done
|
Reduce heat to low, cover, and let simmer for approximately 30-40 minutes or until all the liquid has been absorbed and the lentils are tender. |
|
6
Done
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Serve hot, garnished with fresh parsley, lemon wedges, and crusty bread or flatbread if desired. Enjoy your delicious and nutritious Exotic Egyptian Lentil Stew! |
