Hearty lentils simmered with aromatic spices for a satisfying meal.
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Nutrition per Serving
Ingredients
Estimated total cost: €2.09 · €0.52/serving
- 2 tablespoons of extra-virgin olive oilEst. price €0.12–€0.25
- 1 medium leek, finely chopped, using only the white and light green portions (rinse thoroughly to remove any dirt trapped between the layers)Est. price €0.40–€0.80
- 1 clove of garlic, sliced thinly (mince for a stronger flavor)Est. price €0.03–€0.08
- 1 tablespoon of concentrated tomato pasteEst. price €0.08–€0.15
- 1 cup of green lentils, ideally of French origin (rinse and pick through the lentils to remove any debris)Est. price €1.20–€2.50
- 2 tablespoons of low-sodium soy sauceEst. price €0.10–€0.20
- Kosher salt and freshly ground black pepper, to taste (season generously for enhanced flavor)Est. price €0.01–€0.03
- Thinly sliced scallions for garnish (adds freshness and color to the dish)Est. price €0.15–€0.30
Steps
- 1Begin by heating oil in a medium saucepan over medium heat. Add leek, garlic, and tomato paste to the pan and cook while stirring frequently until fragrant and the tomato paste takes on a deeper color, which should take around 4 minutes. Once ready, introduce lentils and pour in 2 1/2 cups of water. Allow the mixture to come to a boil before lowering the heat. Cover the saucepan and let it simmer gently, remembering to stir from time to time, until the lentils reach a tender consistency, which typically takes about 45–55 minutes.
- 2After cooking, set aside the lentils covered for 10 minutes. Then, stir in soy sauce and season with salt and pepper. If preferred, garnish the lentils with chopped scallions before serving.
Cultural note
Lentil stew is a popular dish in many cultures around the world, known for its hearty and comforting qualities. Lentils have been a staple food in Middle Eastern, Indian, and Mediterranean cuisines for centuries, showcasing their versatility and nutritional value.
Seasonal note
This Spiced Lentil Stew is ideal for the fall and winter seasons when leeks and scallions are in peak season. Lentils are typically available year-round, making this dish versatile for any time of the year.
Health note
This stew is a nutritious choice, providing a good source of plant-based protein, fiber, and essential vitamins like A, C, and K. It is low in saturated fat and cholesterol, making it heart-healthy. The high fiber content aids in digestion and helps with satiety.
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