Monday, March 1, 2010

White Bean and Lentil Stew

Adapted from Dana Treat

This was a great stew. It's vegan and healthy and so tasty. Pour it on top of brown rice and be prepared to feel good about your diet.

Olive oil
1 large onion
3 garlic cloves
3 Tbsp tomato paste
2 tsp ground coriander
1 tsp caraway seeds
1/2 tsp cayenne pepper
2 cups vegetable broth
2 cups water
1 cup dried lentils
1 15-oz (about 425 grams) garbanzo or white beans, rinsed and drained
3 carrots, peeled and chopped into matchsticks
1 Tbsp dried parsley
10 oz (about 275 grams) spinach
1/2 head cabbage, finely chopped
Lemon wedges
salt and pepper (to taste)

Heat a large pot, add oil and saute the onions and garlic until soft. Add tomato paste and spices and keep stirring until fragrant (about 1 minute). Stir in broth, water and lentils and increase the heat to bring to a boil. Once boiling, reduce heat to a simmer, cover and let cook for about 15 minutes (or once the lentils are almost tender).

Add garbanzo beans, carrots, cabbage and parsley. Cover and simmer until the carrots are very tender. Stir in spinach slowly and allow for it to wilt. Season with salt and pepper. Ladle into bowls of rice and garnish with parsley and lemon.

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