Lentil Artichoke Stew

This aromatic 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.

Makes Six Servings

Ingredients

1/4 cup vegetable broth
1/4 teaspoon salt
1/4 teaspoon crushed red pepper (optional)
3 - 4 tablespoons freshly squeezed lemon juice
1 1/2 cups quartered canned or thawed frozen artichoke hearts (see notes)
2 24-ounce cans chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes plus 1 cup tomato juice
1 bay leaf
1 cup dry red lentils
2 cups water
1 teaspoon ground coriander
2 teaspoons ground cumin
2 large garlic cloves, minced or pressed
1 onion, chopped
1/4 teaspoon ground black pepper

Directions

Heat the broth in a large saucepan. Add the onion and cook and stir over medium heat for about 5 minutes, until golden. Add the garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add the water, lentils, and bay leaf and bring to a boil. Reduce the heat and add the tomatoes and their liquid, the artichoke hearts, lemon juice, and optional red pepper flakes. Simmer for about 20 minutes, or until the lentils are tender. Remove and discard the bay leaf. Season with salt and pepper to taste.

Stored in a covered container in the refrigerator, leftover Lentil Artichoke Stew will keep for up to 3 days.

Notes:

Use 1 15-ounce can water-packed artichoke hearts, or 1 9-ounce package frozen artichoke hearts, thawed.

If red lentils are unavailable, green lentils can be substituted. However, because green lentils will not cook properly in acidic foods such as tomatoes and lemon juice, you will need to cook them in water or vegetable stock until tender prior to adding them to the stew.

Per serving:

Calories: 176; Fat: 1 g; Saturated Fat: 0.1 g; Calories from Fat: 4.9%; Cholesterol: 0 mg; Protein: 11.7 g; Carbohydrates: 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

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

30 MINUTE COCONUT CURRY

http://minimalistbaker.com/30-minute-coconut-curry/

Prep time

5 mins

Cook time

25 mins

Total time

30 mins

A vegan, gluten free 30-minute curry that’s loaded with veggies and swimming in a perfectly-spiced coconut milk broth. Coconut quinoa sends this over the top. Simple, healthy, fast and so delicious.

Author: Minimalist Baker

Recipe type: Entree

Cuisine: Vegan, Gluten Free

Serves: 4

Ingredients

CURRY

• 1 Tbsp (15 ml) coconut or olive oil
• 1 small onion, diced (150 g)
• 4 cloves garlic, minced (2 Tbsp or 12 g)
• 1 Tbsp (6 g) fresh grated ginger (or 1 tsp ground)
• 1/2 cup (45 g) broccoli florets (or green bell pepper), diced
• 1/2 cup (64 g) diced carrots
• 1/4 cup (45 g) diced tomato
• 1/3 cup (28 g) snow peas (loosely cut)
• 1 Tbsp (8 g) curry powder
• Pinch cayenne or 1 dried red chili, diced (optional for heat)
• 2 14-ounce (396 g) cans light coconut milk (sub full fat for richer texture)
• 1 cup (240 ml) veggie stock
• Sea salt and black pepper to taste

COCONUT QUINOA

• 1 14-ounce (396 g) can light coconut milk
• 1 cup (170 g) white quinoa, rinsed in a fine mesh strainer*
• 1 Tbsp (15 ml) agave nectar (optional)

FOR SERVING optional

• Fresh lemon juice
• Cilantro, mint and/or basil
• Red pepper flake

Instructions

1. If serving with coconut quinoa, begin by washing thoroughly in a fine mesh strainer. Add to a medium saucepan over medium heat and toast for 3 minutes. Add 1 can light coconut milk and 1/2 cup water. Bring to a boil, then reduce heat to simmer, cover and cook for 15 minutes or until the quinoa is light, fluffy and the liquid is absorbed. Set aside until serving.
2. In the meantime, heat a large saucepan or pot to medium heat and add 1 Tbsp coconut oil. Add the onion, garlic, ginger, carrot, broccoli and a pinch each salt and pepper and stir. Cook, stirring frequently, until softened – about 5 minutes.
3. Add curry powder, cayenne (or chili pepper), veggie stock, coconut milk, another healthy pinch of salt and stir. Bring to a simmer then reduce heat slightly and continue cooking for 10-15 minutes.
4. Add the snow peas and tomatoes in the last 5 minutes so they don’t overcook.
5. Taste and adjust seasonings as needed. I added another pinch or two of salt.
6. Serve over coconut quinoa (see other options below in Notes) and garnish with fresh lemon juice and herbs.

Notes

*An alternative to coconut quinoa would be plain quinoa, millet, coconut rice, white or brown rice.
*Curry slightly adapted from Tyler Florence
*Coconut quinoa adapted from Cookie and Kate

Nutrition Information

Serving size: 1/4 recipe Calories: 434 Fat: 25.8g Saturated fat: 21g Carbohydrates: 41g Sugar: 7.2gSodium: 628mg Fiber: 6.4g Protein: 10.2g