Making High-Protein Lentil Stew with Salsa Verde will take 50 minutes. It is a full of health meal, and it is also protein-rich. This is a basic recipe, and it follows simple instructions. You only need brown lentils, olive oil, onion, garlic, carrot, zucchini, vegetable broth, fresh parsley, fresh cilantro, and seasonings to prepare this dish. Lentil is the main ingredient, and it will give you a lot of protein and other nutrients. This recipe contains 18 grams of protein and 320 calories. Enjoy serving High-Protein Lentil Stew with Salsa Verde at family gatherings, events, and occasions.
STATS:
- Number of Calories: 320 kcal
- Cooking Duration: 35 minutes
- Total Duration: 50 minutes
- Preparation Duration: 15 min
- Diet: High-Protein
- Serving Size: 1 bowl
- Servings: 4
- Cuisine: Mediterranean-inspired
- Course: Main
EQUIPMENT:
- Wooden spoon
- Cutting board
- Measuring cups and spoons
- Small bowl
- Â Large pot
- Â Knife
INGREDIENTS:
FOR LENTIL STEW:
- Dried brown lentils: 1 cup
- Olive oil: 1 tbsp
- Medium onion: One
- Garlic: 2 cloves
- Carrot: 1 medium
- Zucchini: One medium
- Ground cumin: 1 teaspoon
- Paprika: ½ teaspoon
- Black pepper: ½ teaspoon
- Salt: 1 teaspoon
- Vegetable broth: 3 cups
- Water: 1 cup
- Canned diced tomatoes: 1 cup
SALSA VERDE:
- Fresh parsley: 1 cup
- Fresh lemon juice: 1 tablespoon
- Garlic clove: 1 small
- Olive oil: 2 tablespoons
- Chopped fresh cilantro: 1 tablespoon
- Salt
INGREDIENT NOTES:
BROWN LENTILS:
- Brown lentils have a rich amount of protein, fiber, and other nutrients. Brown lentils do not get soft and squishy when we cook them, unlike the normal lentil. Utilize green or red lentils instead.
OLIVE OIL:
- Olive oil gives healthy fats, and it also helps in cooking your dish. Olive oil prevents sticking to the pan surface. Utilize avocado oil instead.
ONIONS:
- Using green onions will enhance the taste and add a savory flavor to your dish. Utilize shallots or a regular onion instead.
GARLIC:
- It gives a deep flavor to your recipe and balances the taste of other ingredients as well. Utilize garlic powder instead.
CARROT AND ZUCCHINI:
- They include the sweet and enhance the flavor of your recipe. Carrots and zucchini will also give you health benefits by providing you with good minerals. Include potatoes in your recipe for the filling flavor. Utilize bell pepper or spinach in place of zucchini.
CUMIN:
- Adding cumin to your dish will improve the flavor. It adds an earthy and deep taste to your recipe. Cumin maintains the taste of all ingredients. Utilize coriander in its place.
SLICED TOMATOES:
- Tomato slices give a beautiful color and fresh flavor to your recipe. Utilizers freely replace tomatoes in their place.
LEMON JUICE:
- Lemon juice provides a fresh color and strong taste to your dish. It maintains the taste of other ingredients as well. Utilize apple cider vinegar instead.
INSTRUCTIONS:
- Add oil in cooking pot and warm it.
- Cook the slices of onion for 4 minutes in the pot till they are soft.
- Include garlic for 60 seconds.
- Then put carrot and zucchini, and again prepare for 4 minutes.
- Sprinkle the seasonings and mix well.
- Now include vegetable soup, lentils, tomato slices, and water in it.
- Boil on high flame and then turn down the flame.
- Now put the lid and let it cook slowly for 35 minutes till your lentils are properly cooked.
- Add all the salsa verde ingredients and mix them in a bowl till the preparation of your stew.
- Turn the flame off when your lentils get soft.
- Add fresh salsa and serve it.
SERVING SUGGESTIONS:
- You can serve it with whole wheat bread.
- Eat your dish with Greek yogurt.
- Add herbs to your dish before serving.
TIPS:
- Cook your lentils after washing them properly.
- You can maintain the consistency of your stew by adding water.
- Try to keep the flame low while cooking.
STORAGE INFORMATION:
FRIDGE:
- Store your dish in a tight container for 4 days
FREEZER:
- Freeze it for 4 months.
FAQs:
Will I include red lentils?
- Yes, you can add red lentils, but the texture will be softer.
How to make it protein-rich?
- You can make it protein-rich by adding the turkey or prepared chicken.
Can this recipe help me with weight loss?
- Yes, it has a good quantity of protein and fiber, and it will help you with weight loss.
NUTRITIONAL INFORMATION:
Number of Calories: 320 kcal
Total Carbs: 42 g
Net Carbs: 30 g
Fiber: 12
Fat: 9 g
Iron: 4.5 mg
Protein: 18 g
Calcium: 80 mg
Vitamin A: 4200 IU
Sodium: 480 mg
Potassium: 820 mg
