Green Lentil Stew
Slow-simmered lentils with a rich, savory base, made to be served with rice.
Servings: 6
Ingredients:
- 2 cup green lentils
- 1 onion, medium, finely diced
- 2 garlic clove, minced
- 1 lb. ground beef
- ½ cup tomato sauce
- 3 tbsp avocado oil
- 4 cups water
- Salt
- Black pepper
Method:
Start Cooking- Rinse the lentils well under cold water. Place them in a bowl, cover with 2 cups of water, and soak overnight.
- Heat the avocado oil in a medium pot over medium heat.
- Add the diced onion and garlic and sauté until soft and fragrant.
- Add the ground beef and cook, breaking it up, until lightly browned, about 1 minute.
- Stir in the tomato sauce, then add the soaked lentils along with their soaking water.
- Season with salt and black pepper.
- Bring to a gentle simmer, cover, and cook over low heat until the lentils are tender and the stew has thickened, about 25 – 30 minutes.
- Remove from heat and let rest for a few minutes before serving. Bon appétit.
Kitchen Tools:
- Large heavy-bottomed pot or Dutch oven
- Garlic mincer optional
Notes:
From the kitchen
- Why soak the lentils: Soaking helps soften the lentils, shortens cooking time, and make them easier to digest.
- Soaking overnight means about 8 – 12 hours. Soak the lentils in cold water. If your kitchen is cool, they can stay on the counter. If it’s warm, soak them in the refrigerator.
- You can cook them without soaking. Rinse well, then add 1 extra cup of water and extend the cooking time to 45–55 minutes.
- Add 1 diced carrot or 1 diced potato – or both.
- Swap ground beef for ground turkey.
- Skip the meat entirely for a simple lentil version.
- Finish with a pinch of paprika or cumin.
- Serve warm with rice and a Mediterranean style side salad.
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Nutrition:
Calories: 494 kcal | Carbohydrates: 42 g | Protein: 30 g | Fat: 23 g | Saturated Fat: 7 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 12 g | Trans Fat: 1 g | Cholesterol: 54 mg | Sodium: 160 mg | Potassium: 907 mg | Fiber: 20 g | Sugar: 3 g | Vitamin A: 114 IU | Vitamin C: 6 mg | Calcium: 63 mg | Iron: 7 mg
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Green lentil
WHY WE LOVE IT
We love it with rice – delicious, filling, and a winter staple in our kitchen.
A LITTLE STORY
Roman soldiers once carried dried lentils on long campaigns across the empire because they were a lightweight, non-perishable source of protein. Today, the same logic lives on with modern backpackers and survivalists – lentils are reliable camping food and emergency rations.
DID YOU KNOW?
A half cup of lentils contains around 12 grams of protein, making them a nourishing, plant-based option.