Lentil Love & Stew
Lentils. Such a tiny legume packed with so many benefits!
A half-cup serving of lentils provides 9 grams of fiber and 12 grams of protein. They're also an excellent source of potassium, folate, iron, and manganese. These nutrients in combination with fiber help to improve blood pressure, decrease heart disease risk, and help with blood sugar regulation. Additionally, the high fiber and protein content help to fill you up during meals, potentially assisting in weight loss.
This Lentil Sausage Stew is a fantastic way to incorporate the nutritionally powerful lentil into your diet. Cooked lentils lend an almost creamy texture to a soup or stew and can enhance the naturally sweet notes of other veggies such as carrots and cabbage. The spice combo in this filling stew is spot on - making this the perfect stew to double-batch and freeze half for later. Pair with some homemade drop biscuits and you've got a meal fit for a queen...and her family!
Lentil Sausage Stew
1 tbsp oil
1 medium onion, diced
3 medium carrots, diced
3 stalks celery, chopped
1-pound Italian sausage (go spicy if you like heat)
3 cloves garlic, minced
2 cups brown lentils
1/4 tsp cayenne pepper (omit for the spice-sensitive, increase if you like the heat)
1 tsp paprika
1.5 tsp cumin
1.5 tsp oregano
1/4 tsp salt
3 cups low-sodium vegetable broth
Optional - 2 cups chopped spinach or kale
- Heat oil over medium-high heat. When hot, add in onion, carrots, and celery. Sauté for 5-7 minutes or until onions start to become translucent.
- Add in sausage and garlic, stirring and separating sausage into crumbles. Continue until sausage is cooked.
- Sift through lentils to pick out any stones. Add lentils, spices, and salt to the vegetable-sausage mixture. Stir until well combined.
- Add in the broth. Add in another cup or two if you like your stew as a soup consistency. Bring to a simmer. Reduce heat to low, cover with a lid, and let simmer for about 30 minutes. Check stew about halfway through to stir and determine liquid consistency. Add more broth if desired.
- If using greens, add in and simmer for another 5 minutes until they are soft. Adjust seasoning if needed.
- Serve with crusty bread, sourdough biscuits, or potato chips (trust me on this one).