Lentils are a great source of fiber, which has been linked to lower cholesterol, decreased blood pressure, and a reduced risk of cardiovascular disease. But some people shy away from the nutritious legumes because they can cause unpleasant, uncomfortable gas. Try this quick trick to prevent the problem: Soak one cup of lentils in three cups of warm water for one hour. Discard the soaking water, rinse the lentils, and proceed with any recipe.
Serve this healthy stew with crusty whole-grain bread for a hearty, delicious meal.
Yield: Serves 4-6
Cooking time: 40 minutes
Active time: 10 minutes
Total time: 50 minutes
1 cup brown lentils
4 cups vegetable stock
2 cups chard, washed and chopped
1/2 pound green beans cut into 1/2 inch pieces
1 can (14 ounces) fire-roasted tomatoes
1 small onion, chopped
1 small yam, peeled and chopped, about 1 cup
1 small russet potato, peeled and chopped, about 1 cup
1 medium turnip, peeled and chopped, about 1 cup
4 cloves garlic, chopped
1 tablespoon olive oil
1 1/2 teaspoon black pepper
1 teaspoon salt
1/2 teaspoon dried thyme
1/2 cup chopped parsley, for garnish
Zest of 1 lemon
- In a medium pot, heat the olive oil. Add the onion and garlic and cook over medium heat, about 4 minutes, until the onion is soft, but not brown.
- Add the lentils, fire-roasted tomatoes, vegetable stock and thyme. Bring to a boil, reduce heat and add the yam, russet potato, and turnip. Simmer for 20 minutes, or until the vegetables are tender.
- Add the green beans and chard, and simmer, partially covered, for 10 minutes, stirring occasionally.
- Add the salt, pepper, and lemon zest. Garnish each serving with chopped parsley.