Tuscan Lentil Stew
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Lentils.org

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Tuscan Lentil Stew

Prep Time: 15 Minutes

Total Time: 45 Minutes

Servings: 10

A lighter produce-forward Tuscan-inspired stew with carrots, celery, lentils, tomato, kale, Swiss chard, and packed with fresh herbs.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 2 Tbsp (30 mL) extra virgin olive oil
  • ¼ cup (60 mL) garlic, minced
  • 2 cups (500 mL) yellow onion, small dice
  • 2 cups (500 mL) cello carrots, small dice
  • 2 cups (500 mL) celery, peeled and small dice
  • 1 Tbsp (15 mL) dried basil
  • 1 Tbsp (15 mL) dried oregano
  • ½ Tbsp (7 mL) dried parsley
  • 1 tsp (5 mL) red pepper flakes
  • 2 cups (500 mL) Roma tomato, small dice
  • 4 cups (1 L) whole red lentils, rinsed well
  • 12 cups (3 L) beef or vegetable broth
  • 3 cups (750 mL) lacinado kale, rough chop
  • 2 cups (500 mL) Swiss chard leaves, rough chop
  • Optional bread for dipping

Directions

  1. In a medium stock pot, heat oil over medium to high heat and sauté garlic, onions, carrots, and celery. Cook for 5 minutes, until onions are translucent and celery is beginning to soften.
  2. Add basil, oregano, parsley, red pepper flakes, and tomatoes. Stir until aromatic and tomatoes are beginning to break down.
  3. Add lentils and broth. Cover and simmer over medium heat for 17 minutes, until lentils are al dente.
  4. Stir in kale and chard and cook for an additional 8-10 minutes to wilt the greens.
  5. Serve immediately while hot, with a thick slice of sour dough bread.

Nutritional Information

  • Serving Size: 2 cups (500 mL)
  • Per serving:
  • Calories 260
  • Total Fat 5 g
  • Saturated Fat 0.5 g
  • Cholesterol 0 mg
  • Carbohydrates 37 g
  • Dietary Fibre 12 g
  • Sugar 5 g
  • Protein 16 g
  • Sodium 520 mg
  • Potassium 397 mg
  • Folate 34 mcg

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