Eastern Red Lentil Zucchini & Carrot Stew

Thе mesmerizing scent of cumin and coriander fills the room and you are relentlessly drawn to try it.

And the taste does not disappoint, either.

You simply forget that this stew is a 100% whole plant food dish with no oils or sugars.

Only the natural taste of lentils and vegetables coupled with the flavorful enticing aromas of the spices.

Lentils, like all legumes, are full of protein, resistant starch and are a great source of calcium, iron, phosphorus and B vitamins.

Easy and fast to cook this amazing dish should be part of your favorite meals (it is our favorite, no doubt).

Weight-loss and Health Promoting

Just the fact the this is a whole plant food meal is enough to make it as healthy as possible.

Low fat with no oil, this dish is made for optimal health and weight-loss.

The lentils are rich in super health complex starch that is slow to digest and prevents overeating. It also feeds the good gut microbes for optimal health.

The garlic and onion are superfoods in their own right, rich in powerful antioxidants, organosulfur compounds, and flavonoids which help you reduce oxidative stress, prevent disease and detox.

The spices, cumin, coriander, bay leaf, fresh black pepper, parsley are also very rich in antioxidants and a vast array of micronutrients that satisfy all your nutritional needs and suppress your appetite.

This meal might be low fat but the flax seeds supply in abundance all the right fats, especially the Omega-3s that protect your brain and arteries.

Prep time: 5 min
Cook time: 20 min
Yield: 2-3 Servings

Ingredients

  • 2 cups red lentils
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 zucchini, chopped
  • 2 cloves garlic, pressed
  • 2 potatoes, chopped
  • 2 tbsp ground flax seeds
  • 2 tsp cumin
  • 1 tsp coriander
  • 1 bay leaf
  • salt to taste
  • several twists freshly ground black pepper
  • ½ lemon, juiced
  • parsley, chopped

Directions

  1. Place the chopped potatoes and carrot in a pot, bring to a boil and cook for 10 minutes.
  2. Add the red lentils, onion, zucchini and the spices (cumin, coriander, bay leaf, salt, black pepper). Cook for 10 more minutes.
  3. When it is ready, add the pressed garlic, ground flax seeds and lemon juice.
  4. For a creamier texture, you can take part of the potatoes out, mash them and bring them back to the pot.
  5. Stir everything well and sprinkle with chopped parsley and paprika.

Notes

  • Red lentils cook faster than normal ones. If you use brown lentils, soak them overnight and cook them for longer.
Yield: 2-3 Servings

Eastern Red Lentil Zucchini & Carrot Stew | Plant-Based

Eastern Red Lentil Zucchini & Carrot Stew | Plant-Based

Thе mesmerizing scent of cumin and coriander fills the room and you are relentlessly drawn to try it.

And the the taste does not disappoint, either.

You simply forget that this stew is a 100% whole plant food dish with no oils or sugars.

Only the natural taste of lentils and vegetables coupled with theflavorful enticing aromas of the spices.

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients

  • 2 cups red lentils
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 zucchini, chopped
  • 2 cloves garlic, pressed
  • 2 potatoes, chopped
  • 2 tbsp ground flax seeds
  • 2 tsp cumin
  • 1 tsp coriander
  • 1 bay leaf
  • salt to taste
  • several twists freshly ground black pepper
  • ½ lemon, juiced
  • parsley, chopped

Instructions

  1. Place the chopped potatoes and carrot in a pot, bring to a boil and cook for 10 minutes.
  2. Add the red lentils, onion, zucchini and the spices (cumin, coriander, bay leaf, salt, black pepper). Cook for 10 more minutes.
  3. When it is ready, add the pressed garlic, ground flax seeds and lemon juice.
  4. For a creamier texture, you can take part of the potatoes out, mash them and bring them back to the pot.
  5. Stir everything well and sprinkle with chopped parsley and paprika.

Notes

  • Red lentils cook faster than normal ones. If you use brown lentils, soak them overnight and cook them for longer.

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Vili

Very easy recipe! I wiped the potatoes and got quite a dense dish. You can eat it without bread or any side dish. Thanks Venny and Andy!