heart health recipes Lentil-Tomato Stew

iVillage Member
Registered: 10-19-2005
heart health recipes Lentil-Tomato Stew
Thu, 10-20-2005 - 7:34am

Serves 6

This hearty, fiber-rich dish can also serve as a main meal.

  • 1 cup dried shiitake mushrooms
  • 1 cup boiling water
  • 1 tablespoon olive oil
  • 3 carrots, quartered lengthwise and thinly sliced crosswise
  • 8 cloves garlic, thinly sliced
  • 3/4 cup lentils, rinsed and picked over
  • 1 cup canned crushed tomatoes
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon rubbed sage
  • 3 cups water
  • 1 large onion, halved and thinly sliced
  • 2 teaspoons sugar
  • 1 cup frozen peas

    Preparation time | 15 minutes

    Cooking time | 1 hour

    1. In a small bowl combine the shiitake mushrooms and boiling water. Let stand until the mushrooms are softened, about 20 minutes. Remove the mushrooms with a slotted spoon and reserve the liquid. Trim any stems from the mushrooms and thinly slice the caps. Strain the reserved liquid through a fine-meshed sieve or coffee filter. Set aside.

    2. In a large saucepan heat 2 teaspoons of the oil over medium heat. Add the carrots and garlic, and cook until softened, about 5 minutes.

    3. Stir in the lentils, tomatoes, salt, cumin, ginger, sage, mushrooms, and reserved liquid. Add 3 cups of water and bring to a boil. Reduce to a simmer; cover and cook until the lentils are tender, about 35 minutes.

  • 4. Meanwhile, in a large skillet heat the remaining 1 teaspoon of oil over medium heat. Add the onion and sugar; cook, stirring frequently until the onion is lightly browned, about 5 minutes.

  • 5. Add the peas to the stew and cook for 2 minutes to heat through. Serve the stew topped with the browned onions.

    More ideas|

    l 2 cups of fresh, sliced mushrooms can be used in place of the dried mushrooms. Eliminate the hot water and the soaking step.

    l Any vegetables can be added to this stew. Celery, red potatoes, sweet potatoes, and parsnips make wonderful additions. Chop finely and add with the carrots.

    Each serving provides| Calories 237, fat 3 g, saturated fat 0 g, cholesterol 0 mg, sodium 496 mg, carbohydrates 43 g, fiber 13g, protein 13 g

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