Turmeric, Lentil, and Vegetable Stew

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I like to experiment with recipes, change ingredients around and swap stuff in or out to make it healthier. This past Sunday I modified a stew recipe that I found on Mind Body Green and it turned out amazing. So good, in fact, that I have to share.

This Turmeric, Lentil, and Vegetable stew takes about 45 minutes to cook and is a nutritional powerhouse. Here’s just a few reasons why…

Turmeric, one of the main spices in this stew, has been shown to be effective against arthritis, coughs, cancer, and chronic diseases stemming from inflammation. It helps to block a protein that promotes tumor growth and causes inflammation. Research suggests that it may help reduce the risk of Alzheimer’s disease. Adding black pepper to a recipe with turmeric can increase the absorption of turmeric’s active ingredient, curcumin, twentyfold (hence the black pepper in the recipe below).

Garlic can help you fight bacterial and viral infections by boosting production of infection-fighting white blood cells. It has also been shown to reduce high blood pressure and cholesterol.

Lentils are a great source of protein, fiber, vitamins, and minerals. Compared to other forms of protein, they are low in calories and contain virtually no fat. Of all legumes and nuts, lentils have the third highest amount of protein.

Turmeric, Lentil, and Vegetable Stew

Servings:  approx. 2-3

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 medium cooking onion, diced
  • 3 cloves of garlic, minced
  • 1 sweet potato, cut into ½ inch cubes
  • 1 zucchini, cut into ½ inch cubes
  • ½ cup lentils, rinsed (can be red or green)
  • 2 cups low sodium (or homemade) chicken broth (go here for my super simple recipe for homemade chicken broth)
  • 1 tsp turmeric
  • 1 tsp paprika
  • ½ tsp red pepper flakes
  • Salt and pepper to taste
  • Optional toppings:  fresh parsley or cilantro, avocado

Directions

  1. Heat olive oil in a pan at medium heat.  Add onions and garlic and cook until translucent (approx. 5 minutes).
  2. Add garlic, onion, sweet potato, zucchini, lentils, and broth to a pot.  Add spices and stir to combine.  Bring to a boil and then simmer with the lid on for 30-45 minutes, or until the sweet potatoes are soft.
  3. Serve with additional toppings, if desired.

Enjoy!

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