Hearty Lentil Stew
This recipe is packed with legumes, herbs and spices which means it's great for women who are experiencing symptoms of perimenopause and menopause. It's a recipe that we put together for our Happy Menopause course, that's live on our app and Dr. Nitu approved!
Takes 25 minutes
Serves 4
Ingredients
- 3 onions
- 4 cloves of garlic
- 4 carrots
- 1 leek
- 10 cherry tomatoes
- 500 g red lentils
- 2 pak choi
- 15 g coriander
- 1 litre veg stock
- 100 ml water
- 400 g chickpeas
- 400 g cooked lentils
- 3 tbsp tamari
- 2 tbsp curry powder
- 1 tsp salt
- 1 tsp black pepper
- 1 lime
Instructions
- Peel and finely chop the onions and garlic. Finely dice the carrots. Slice the leek lengthwise, rinse thoroughly to remove any sediment, then slice it into 2-cm rounds. Drain and rinse the chickpeas and lentils.
- Heat a 5-litre non-stick pot on high heat. Once hot, add the diced onions and cook until they start to brown around the edges, stirring occasionally.
- Add the garlic and diced carrots, along with a pinch of salt. Cook for 2-3 minutes, stirring occasionally.
- Add the chopped leek and 4 tbsp of water. Stir, cover with a lid, and let it sweat for 5 minutes. This will speed up the cooking process and help release the vegetables' sweetness.
- Remove the lid and add the split red lentils, vegetable stock, and 1 litre of water. Stir, cover, and cook for 20 minutes, stirring occasionally.
- While the lentils cook, halve the cherry tomatoes, finely slice the pak choi, and chop the fresh coriander or herb of choice.
- After 20 minutes, remove the lid and add the cooked chickpeas, lentils, tamari, curry powder, cherry tomatoes, pak choi, and fresh herbs. Squeeze the juice of half a lime into the pot and stir.
- Taste the stew and adjust the seasoning with more salt, pepper, or lime juice as needed.
- Bring the stew to a boil over high heat. Once done, remove from heat.
- Serve hot with your favourite grain or sourdough bread. The stew will keep for 2 days in the fridge and freezes well.
Nutrition
Calories: 630kcalCarbohydrates: 150gProtein: 53gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1654mgPotassium: 2422mgFiber: 59gSugar: 23gVitamin A: 11614IUVitamin C: 33mgCalcium: 218mgIron: 18mg