Tag Archives: lentil

Sweet Potato Lentil Stew

22 Apr

photoThis weekend, I was a single girl (woohoo!) with Rafe at home in South Carolina. True to form, however, I didn’t do much out of the normal. In fact, as usual, most of the weekend was spent either at the gym, out on the deck, or in the kitchen. The weather was beautiful (sunny but brisk, with a slight wind) and on Saturday I went for a nice like (11 miles) run in the neighborhood and around Rice University to prepare myself for next weekend’s Nashville half-marathon.

I adapted a Gwyneth Paltrow recipe to make this pretty amazing veggie entree. In the future, I might add pork/ham to give it a little more savoriness or body. This would be good for a side dish, or a main, as we ate it last night…

With all the good things in lentils, this might become a regular in our household.

There are a few awesome things about lentils, and I’ll just name a few:

  1. 18g of protein per cup! That is a ton of awesome protein to build lean muscle.
  2. Only 230 calories in a cup, much lower than animal proteins.
  3. Contains nearly half of the fiber we’re supposed to get every day.
  4. Iron. A cup contains nearly 40% of the RDA value for iron.

Ingredients

  • 2 sweet potatoes, peeled and chopped into 1/2″ cubes
  • 1 1/2 tbsp olive oil (with sweet potatoes)
  • 1 tbsp maple syrup
  • 1 tbsp olive oil (with lentils)
  • 1/2 yellow onion
  • 2 pinches of chili flakes
  • 2 tsp chopped oregano
  • 2 tsp chopped thyme
  • 4 carrots, peeled and coarsely chopped (samish size as the sweet potatoes)
  • 1 clove garlic
  • 14 oz dried lentils (~2.5 c)
  • 2 tsp salt

Method

  • Heat oven to 400, toss sweet potatoes with olive oil and maple syrup, add a little salt and pepper to coat. Roast in middle of the oven for 25 min, until fork goes into cubes easily.
  • Heat large saucepan over medium, coating with olive oil. When warm, saute onion with herbs, garlic, and chili until glassy (~5 min). Add in carrot, stirring occasionally.
  • Add bag of lentils in, and add 5 cups of cold water. Bring to a boil, then turn heat to low and simmer, covered, for ~40 min or until lentils have soaked up most of the water and are soft.
  • Add sweet potatoes into the lentil mixture.
Image

Beef Barley Lentil Soup

6 Feb

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We’ve had a little bit of a cold snap (it’s in the high 40s and I’m freezing my tail off!). Rafe and I had picked up some meat this wkend, and set the soup to simmer before hitting the gym this evening. When we came back, the whole living room was fragrant with the scent of beef barley soup. YUM. And healthy. With the protein (beef, lentils) and fiber (barley), this is a pretty good-for-you meal. This was superduper tasty, especially on a cold night. Now, if only we had flannel sheets on our bed!

Ingredients

  • olive oil
  • 1 lb boneless beef chuck, cut into 1-inch cubes
  • salt and pepper
  • 2 carrots, peeled and chopped into little pieces, since I hate actually knowing there are carrots in my food…
  • 3 celery stalks, chopped into little pieces (see carrots)
  • 1 onion, chopped
  • 6 garlic cloves, chopped (with an awesome Slap-Chop if you have one…)
  • 3 sprigs of fresh rosemary, just the leaves
  • 32 oz beef broth
  • 1 large can diced tomatoes in juice
  • 1 c dried lentils, rinsed
  • 1 c barley, rinsed
  • 1/3 cup chopped fresh Italian parsley leaves, for garnish on top of soup

Instruction

  • Heat a splash of olive oil in heavy large pot over medium heat
  • Toss beef with salt and pepper
  • Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef
  • Add the celery, carrots, onion, garlic, and rosemary to the pot. Saute until the onions are translucent. Return the beef and any accumulated juices from the bowl to the pot
  • Add the broth and tomatoes with their juice. Bring the soup to a boil. Add the lentils and barley in and reduce the heat to low heat. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour
  • Garnish with parsley