Lentil Vegetable Stew in Peanut Sauce
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Lentils.org

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Lentil Vegetable Stew in Peanut Sauce

Prep Time: 15 Minutes

Total Time: 1 Hour

Servings: 6-8

Loaded with vegetables and lentils, this stew has a wonderfully aromatic peanut sauce. Serve over rice, or with warm pita bread.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 2 Tbsp (30 mL) canola oil
  • 2 cups (500 mL) chopped onions
  • 3 garlic cloves, minced
  • 1 jalapeno pepper, minced
  • 1 Tbsp (15 mL) minced ginger
  • 3 cups (750 mL) chopped potatoes
  • 2 cups (500 mL) chopped green cabbage
  • 1 cup (250 mL) split red lentils
  • 5 cups (1.25 L) tomato juice
  • 2 tomatoes, chopped
  • 1 tsp (5 mL) salt
  • 1 tsp (5 mL) sugar
  • 1/4 tsp (1 mL) pepper
  • 2 cups (500 mL) chopped zucchini
  • 3/4 cup (175 mL) peanut butter
  • 1/2 cup (125 mL) chopped cilantro, plus more for garnish

Directions

  1. Heat oil in a Dutch oven over medium-high heat. Stir in onions and saute for 5 minutes until transparent. Stir in garlic, jalapeno pepper (add the seeds for heat, discard them if you don't want heat), and ginger. Stir for another 2 minutes.
  2. Add potatoes and cabbage, cover and cook for 3 minutes.
  3. Stir in lentils, tomato juice, tomatoes, 1/2 cup (125 mL) water, salt, sugar, and pepper. Cover, reduce heat to medium and simmer for 25-30 minutes, until lentils and potatoes are tender.
  4. Stir in the zucchini and cook uncovered for 5 minutes.
  5. Stir in peanut butter and cilantro. Cook for 2-3 minutes. Adjust seasonings with more salt and pepper, if required. Garnish with more cilantro and serve.

Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 380
  • Total Fat 16 g
  • Saturated Fat 2 g
  • Cholesterol 0 mg
  • Carbohydrates 42 g
  • Dietary Fibre 9 g
  • Sugar 11 g
  • Protein 15 g
  • Sodium 830 mg
  • Potassium 596 mg
  • Folate 25 mcg

Tags

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