Fall Favorite Lentil Stew

Source: Cornell University Cooperative Extension – New York City Nutrition & Health Programs Recipe Collection, 2006.

Serving size: 13 oz

Servings per recipe: 8

Try this delicious stew with a dollop of plain fat-free regular or Greek yogurt. This recipe will warm you up on a chilly evening!

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Ingredients

8 cups of water

1 pound lentils, washed

1 teaspoon vegetable oil

1 large onion, diced

1 large green pepper, diced

1 cup carrots, diced

1 cup celery, diced

8 sprigs fresh cilantro, chopped

1/2 teaspoon black pepper, if desired

1/2 teaspoon salt, if desired

Materials

Large pot, cutting board and sharp knife, frying pan, measuring cups and spoons and spatula.

Instructions

  1. In a large pot, boil water. Add lentils and return to a boil. Reduce heat and simmer.
  2. Heat oil in a frying pan. Add onions, green pepper, carrots, celery and cilantro and cook for 5 minutes.
  3. Add the vegetable mixture to the pot of lentils; simmer for 1 hour. Season with pepper and salt (if desired).

Notes

Try this delicious stew with a dollop of fat-free regular or Greek yogurt. This recipe will warm up your family on a cool fall evening!

For a spicier stew, try adding 1/4 tsp cayenne pepper or diced jalapeno pepper!

More About Carrots

How to Select

Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots.

How to Store

Refrigerate in a plastic bag with some air holes. Carrots can last 4-5 months if packed in moist sand and stored in a cold root cellar at 32-40 degrees.

How to Prepare

Rinse with cold water. Trim off tops & bottoms. Add to salads, have as a snack with dip. Carrots can be steamed, microwaved, or boiled until tender.