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Prep Time: 30 Minutes Cook Time: 45 Minutes |
Ready In: 75 Minutes Servings: 8 |
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An easy to make, hearty, low-fat, super-duper healthy lentil stew. Flavored for American tastes, but you can pump up the spice for a more south-of-the-border flavor. Ingredients:
1 cup split peas |
1 cup yellow split peas |
2 tablespoons tomato paste |
1 medium onion, diced |
2 garlic cloves, crushed |
2 stalks celery, chopped |
2 medium carrots, chopped |
2 bay leaves |
2 tablespoons dried thyme |
1/2 teaspoon red pepper flakes |
1 tablespoon salt |
1 teaspoon ground black pepper |
1 tablespoon extra virgin olive oil |
2 tablespoons cornstarch |
water |
1 cup plain low-fat yogurt (optional) |
1/4 cup parsley |
Directions:
1. Heat a large soup pot over medium heat.
2. Dice onions, chop celery, chop carrots, crush garlic.
3. Add oil, salt and chopped veggies to pot.
4. Sweat veggies.
5. While veggies are sweating, wash split peas, checking for stones or discolored peas.
6. Put aside lentils and allow to drain.
7. Add tomato paste to pot and boost heat to high.
8. Cook tomato paste and veggies until the paste browns and smells cooked.
9. Add lentils and toss to coat.
10. Cover lentils with water until just barely covered.
11. Add bay leaves, red pepper and thyme.
12. Stir, lower heat to medium-low, and cover.
13. Let cook, stirring occasionally until soft, 20-30 minutes.
14. If the peas become too dry, add additional water.
15. When peas are soft, mash coarsely with a large fork, or a stick blender.
16. Thoroughly mix cornstarch with 1/4 cup water.
17. Add cornstarch slurry to lentils and boost heat to medium-high.
18. Once soup has thickened, add water if too thick, and then drop heat to low.
19. If you want a creamier stew, or if the stew is too spicey, add 1/2 cup plain lowfat yogurt.
20. Serve with a dollop of yogurt and/or parsley.
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