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Meatless Monday: Spiced Lentil and Tomato Stew

This hearty, healthy, vibrant gluten-free Meatless Monday meal is great for dinner, lunch or even breakfast!  Full of phytonutrients, like lycopene, a member of the carotenoid family best known for its prostate cancer preventive and survivorship promoting properties, and curcumin found in Turmeric which has antioxidant, anti-inflammatory and cancer fighting compounds.  Combining black pepper with turmeric can help make the anti-cancer compounds up to 1,000 times more bioavailable to the body!

 

Ingredients

  • ¾ cup (150 g)  dry green lentils
  • 1 tbsp coconut oil
  • ½ onion
  • 2 cloves garlic
  • 1 box (26 oz.)  strained tomatoes
  • ¼ tsp turmeric
  • ¼ tsp cumin
  • ¼ tsp coriander
  • Dash of chili powder (add more, optional)
  • ¼ tsp black pepper
  • Pinch of sea salt
  • 1 ½ (300 g) cups brown rice
  • 7 cups water
  • Fresh cilantro or parsley to garnish

Directions

  1. Cook rice in a rice cooker or stovetop by combining rice with 3 cups water and a pinch of sea salt.
  2. Cook lentils in pot on stovetop.  Boil 4 cups water then reduce heat to a simmer, add lentils. Cover but leave a slit in lid and simmer for 35 minutes until tender checking around 25-30 minutes to prevent overcooking.
  3.  Sauté coconut oil, garlic and onion on medium heat in iron skillet or other stove top pan until onion is golden brown, about 5 minutes.
  4. Add lentils, tomato, turmeric, cumin, coriander, chili powder, pepper, salt and turn heat down to low-medium.
  5. Simmer for 15-20 minutes until stew thickens.
  6. Serve stew over brown rice and garnish with cilantro or parsley
  7. Enjoy!
Prep Time: 10 minutes
Cook Time: 60 minutes
Total Time: 1 hour, 10 minutes

Servings: 4

Substitutions

  • Green Lentils – red lentils, yellow lentils
  • Rice – quinoa
  • Coconut oil – olive oil

Calories: 440

Fat: 6g

Trans Fat: 3.5g

Cholesterol: 0mg

Sodium: 380mg

Carbohydrates: 83g

Fiber: 9g

Sugars: 6g

Protein: 15g