Tomato Lentil Stew
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Lentils require no soaking and cook quickly in comparison to other legumes. They are a staple in my pantry because they are versatile and flavorful, high in protein, and a great source for soluble fiber. Soluble fiber assists healthy digestion and lowers blood cholesterol.
2 cups dried lentils, rinsed, and clean
2-1/2 cups water
1-10-ounce can tomato sauce
1 large white or yellow onion, chopped course
2 tablespoon olive or organic canola oil
3 stalks of celery chopped
1 teaspoon pepper
2 tablespoon cumin seed (in not available substitute 1 tablespoon cumin powder)
1 teaspoon salt
Place all ingredients into a large Saucepot or Dutch oven. Cook over low heat for approximately 2 hours or until everything is tender. Stir occasionally. Add water as needed to keep stew moist.
Serving Size: 1-1/2 cups Calories: 338
Total Fat: 4 grams
Fiber: 13 grams
Protein: 24 g
Sodium: 660 mg
Cholesterol: 0 mg
A Sustainable DietsTM recipe, developed by Teri Underwood, R.D., M.S., C.D.