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Dear Cancer Project supporter,
This healthy stew contains a variety of colorful vegetables to create a flavorful, filling, and very inexpensive meal for any season. It is low in fat and high in fiber and plant nutrition, making it a great meal for cutting calories and fighting diseases such as cancer, heart disease, and diabetes. Using a food processor to help chop the vegetables can be a real time-saver!
This week’s recipe was provided by Tracy Childs. Tracy has been a Cancer Project instructor since 2006 and describes it as her ideal job. She enjoys teaching people how easy, delicious, and satisfying a plant-based diet can be.
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| Vegetable and Lentil Stew |
Directions
Makes 8 servings
5 cups water
1 1/4 cup dry lentils
1 onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 carrots, chopped
1 vegetable bouillion cube
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 cup chopped fresh parsley
1 6-ounce can tomato paste
1 tablespoon minced garlic
salt, to taste
black pepper, to taste
8 cups cooked brown rice, whole-grain pasta, or other cooked whole grain
3 tablespoons nutritional yeast (optional)
Heat water to a boil over high heat in a large saucepan. Add lentils, onion, bell peppers, and carrots. Bring to a boil again, reduce heat and simmer, covered, for 30 to 40 minutes, until lentils are mostly tender.
Add bouillion cube, oregano, basil, parsley, tomato paste, garlic, salt, and black pepper. Return to a boil, then reduce heat and simmer for another 10 to 15 minutes, adding more water if necessary.
Serve stew over cooked rice, pasta, or grain. If using, sprinkle each serving with nutritional yeast for added savory flavor and nutrition.
Nutrition Information
Per serving (1/8 of recipe):
355 calories
2.4 g fat
0.5 g saturated fat
5.6% calories from fat
0 mg cholesterol
71.2 g carbohydrate
13.6 g fiber
6.4 g sugar
14.3 g protein
486 mg sodium
47.7 mg vitamin C
2400 mcg beta-carotene
1.6 mg vitamin E
67 mg calcium
4.8 mg iron
Recipe from Tracy Childs
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