Chilean Lentil Stew
Trying to follow a heart healthy diet means cutting down on meat consumption. Eating more vegetarian meals is great strategy for heart health because you end up eating more fiber and less saturated fat. Try this recipe which is light on sodium, filled with heart healthy fat, vegetables, and proteins. Healthy, please meet delicious!
Source: Diabetic Living Magazine, Fall 2019
Ingredients
- 1 tablespoon olive oil
- 1 ¼ cups finely chopped celery (4-6 stalks) or fennel (1 bulb)
- 3 small carrots, peeled and finely chopped (1/2 cup)
- ½ cup finely chopped red bell pepper
- 5 tablespoons finely chopped shallot (1 large), divided
- 2 large cloves garlic, minced
- 2 tablespoons tomato paste
- 1 ½ cups French green lentils, sorted and rinsed
- 4 cups low-sodium chicken broth or vegetable broth, or water
- ¾ teaspoon ground pepper, divided
- ½ teaspoon salt, divided
- 1 small bunch Italian parsley, finely chopped (about 3/4 cup)
- 1 large lime, juiced (2 Tbsp.)
- 2 tablespoons white-wine vinegar
Directions
Heat oil in a 4- to 6-qt. pot over medium-high heat. Add celery (or fennel), carrots, bell pepper, 3 Tbsp. shallot, and garlic. Cook, stirring, until softened, about 3 minutes. Add tomato paste; cook, stirring, for 30 seconds. Add lentils, broth (or water), 1/2 tsp. pepper, and 1/4 tsp. salt. Bring to a boil. Cover, reduce heat to low, and simmer until the lentils are tender, 35 to 40 minutes.
Meanwhile, combine parsley, lime juice, vinegar, and the remaining 2 Tbsp. shallot and 1/4 tsp. each pepper and salt in a small bowl; stir well.
To serve, divide the stew among 4 bowls and top each with a dollop of the salsa verde. Pass the remaining salsa verde separately.
