January 2022 Health Hotline® Magazine Issue 54

January 2022 Health Hotline® Magazine Issue 54

Recipes

  • Vegan Lentil Stew

Articles

  • Natural Grocers Top 10 Nutrition Trends® for 2022
  • Letter from the Isely's -  January
 

Vegan Lentil Stew

Vegan Lentil Stew Recipe
After all of the heavy-duty cooking during the holidays, it’s great to have a quick and easy dinner to fall back on. This take on Indian dal contains deliciously warming curry spices and can be adapted to your family’s tastes. Better yet, it’s ready and on the table in just over 30 minutes!
1 cup Natural Grocers® Brand Bulk Organic Red Lentils
3 cups water
1⁄2 teaspoon Natural Grocers Brand Bulk Organic Ground Turmeric Root
2 tablespoons organic coconut oil
1 teaspoon Natural Grocers Brand Bulk Organic Whole Cumin Seed
1 teaspoon Natural Grocers Brand Bulk Organic Whole Fennel Seed
1 small organic yellow onion, diced
1 tablespoon minced organic ginger
4 organic garlic cloves, minced
1 organic jalapeno pepper, sliced lengthwise, seeds removed, and diced (for more spice, leave the seeds)
1 tablespoon organic garam masala
1 teaspoon Natural Grocers Brand Bulk Organic Whole Fenugreek Seed
1 (14.5-ounce) can Natural Grocers Brand Organic Diced Tomatoes , drained
  salt to taste
  Optional for serving: 1 organic lime, quartered and chopped organic cilantro
Optional flavored oil
2 tablespoons organic coconut oil
1 teaspoon Natural Grocers Brand Bulk Organic Whole Cumin Seed
1 teaspoon Natural Grocers Brand Bulk Organic Whole Fennel Seed

1. Rinse the lentils and drain, repeating until water runs clear (this may take 3-5 changes of water).

2. Add the lentils, 3 cups water, and turmeric to a saucepan on the stovetop. Bring to a boil, skimming off any foam, and reduce to a simmer, stirring occasionally. Simmer for 15 minutes while you prepare the other ingredients.

3. Melt the coconut oil in a large sauté pan over medium-high heat then add the cumin seed and fennel seeds. Cook for 1 minute, then add onion and cook for 3-5 minutes, until onion is soft.

4. Add the ginger, garlic, jalapeño, garam masala, fenugreek, and tomatoes and sauté for 3 minutes.

5. Add the lentils, along with their cooking water, to the sauté pan and simmer, uncovered, until thickened, about 15 minutes. Add salt to taste and serve over rice with a squeeze of lime and a sprinkle of chopped cilantro if desired.

6. For extra flavor, make a flavored oil: Melt coconut oil over high heat, add the cumin and fennel seeds, and cook for 1 minute. Remove from the heat and drizzle over each serving.

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