Vegan Recipe: Lentil Artichoke Stew

Lentil Artichoke Stew

This aromatic and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.

Ingredients, Makes 6 servings

1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils
1 bay leaf
2 cups water
1 lemon, juiced
1 cup chopped tomatoes, preferably fire-roasted, undrained
2 24-ounce cans tomato juice
1 9-ounce frozen package or 1 15-ounce can quartered artichoke hearts
1/4 teaspoon crushed red pepper, optional
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Directions

– Heat broth in a large saucepan.

– Add onion and sauté on medium heat for about 5 minutes, until golden.

– Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.

– Add dried lentils, bay leaf, and water to pan and bring to a boil.

– Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender.

– Remove and discard the bay leaf. Add salt and black pepper.

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, MD, and Jennifer Reilly, RD

Per serving (1/4 of recipe): Calories: 176; Fat: 1 g; Saturated Fat: 0.1 g; Calories from Fat: 4.9%; Cholesterol: 0 mg; Protein: 11.7 g; Carbohydrate: 34.3 g; Sugar: 7.5 g; Fiber: 10 g; Sodium: 560 mg; Calcium: 123 mg; Iron: 6.3 mg; Vitamin C: 28.6 mg; Beta-Carotene: 238 mcg; Vitamin E: 1.8 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

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