Lentil Artichoke Stew
The artichokes in this stew add fiber, vitamin C, and folate. This aromatic and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.
1/4 cup vegetable broth (optional)
1 onion, diced
2 large garlic cloves, minced or pressed
2 tsp ground cumin
1 tsp ground coriander
2 cups water
1 cup dried red lentils
1 bay leaf
1-2 cans (24 ounces each) chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes plus 1 cup tomato juice
1 can (15 ounces) water-packed artichoke hearts, drained and quartered, or 1 package (9 ounces) frozen artichoke hearts, thawed and quartered
3-4 T freshly squeezed lemon juice
1/4 tsp crushed red pepper flakes (optional)
1/4 tsp salt
1/4 tsp ground black pepper
Heat the broth in a large soup pot. Add the onion and cook and stir over medium heat for about 5 minutes, until translucent.
Add the garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
Add the water, lentils, and bay leaf and bring to a boil.
Lower the heat and add the tomatoes and their liquid, the artichoke hearts, lemon juice, and optional red pepper flakes. Simmer, uncovered, for about 20 minutes, or until the lentils are tender. Remove and discard the bay leaf. Season with salt and pepper to taste.
Stored in a covered container in the refrigerator, leftover Lentil Artichoke Stew will keep for up to 3 days.
Note: If red lentils are unavailable, green lentils can be substituted. However, because green lentils will not cook properly in acidic foods, such as tomatoes and lemon juice, you will need to cook them in water or vegetable broth until tender prior to adding them to the stew.
PER SERVING: 176 calories; 1 g fat; 0.1 g saturated fat; 4.9% calories from fat; 0 mg cholesterol; 11.7 g protein; 34.3 g carbohydrate; 7.5 g sugar; 10 g fiber; 560 mg sodium; 123 mg calcium; 6.3 mg iron; 28.6 mg vitamin C; 238 mcg beta-carotene; 1.8 mg vitamin E
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