Italian Lentil Stew
Apr 21 2016 …
Italian Lentil Stew From the American Institute for Cancer Research, www.aicr.org
30 minutes prep time. Serves 4
1 ½ Tbsp extra-virgin olive oil 8 small red-skinned potatoes, halved crosswise 1 ½ cup finely chopped onion 2 large garlic cloves, finely chopped ¾ cup small brown Italian lentils 1 can (15 oz) diced tomatoes, including liquid 1 bay leaf 1 teaspoon dried oregano Salt and freshly ground black pepper ½ c basil leaves, loosely packed
Heat the oil in a medium Dutch oven over medium-high heat. Add the potatoes, cut-side down, and cook until they are browned, 8-10 minutes. Using tongs, remove the potatoes to a plate and set aside. (if they stick, work the tongs under the potatoes to release them.)
Add the onions to the pot, sauté for 5 minutes, and mix in the garlic. Cook until the onions are browned, about 8 minutes, stirring often.
Add the lentils, tomatoes with liquid, bay leaf and oregano. Add 3 cups of cold water. Bring the stew to a boil, reduce the heat, and simmer uncovered for 30 minutes.
Add the potatoes, and simmer until the potatoes and lentils are soft, about 30 minutes, adding ½ cup of water if needed. Remove the bay leaf and season the stew to taste with salt and pepper.
For best flavor, make this stew a day ahead. Reheat it in a heavy pot, covered, over medium heat. Stir occasionally until heated through. If the stew is too thick, add some water before heating it. To serve, divide the stew among four bowls and sprinkle with fresh basil.
Per serving: 460 calories, 16 g protein, 89 g carbohydrates, 18 g fiber, 6 g total fat (1 g sat, 4 g mono, 1 g poly)