Pumpkin & Red Lentil Stew
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11
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This is a very hearty stew with large portions. You can add more protein to this by using half a bag of Morningstar chick’n strips, thawed and chopped, and add it them in step 4. This will add 64kcal, 2g carbs, 2g fat and a whopping 11g of protein to the dish. If you want to lower the calories further, omit the naan.
Ingredients
- 4 naan Mini Naan (I use stonefire brand, whole grain)
- 0.75 lb Yukon gold potatoes
- 1.50 tbsps Olive Oil
- 4 cups Veggie Broth
- 2 cups of water
- 4 clove Garlic minced
- 1 Can Pumpkin puree (1.8 cup (122 g) ea.)
- 0.66 cup dry Red Lentils
- 2 Celery stalks
- 1 large Carrot
- 0.50 medium Yellow onion
- 2 teaspoons of salt
- ½ teaspoon of black pepper
- 1 tablespoon fresh chopped parsley (can substitute for dry, just add in with all the other spices instead of at the end)
- 1 teaspoon rosemary
- ½ teaspoon thyme or 2 fresh sprigs
- 1.5 teaspoon paprika
- 1/4 teaspoon of red pepper flakes
- 1 teaspoon of curry powder
- ½ teaspoon cumin
- 1 teaspoon of apple cider vinegar
Optional: half a bag of Morningstar chick’n strips, thawed and chopped up, for added protein
- Finely dice the onions and saute in the olive oil for about 5 minutes. Chopp the celery into soup sized bits (your preference, like them in even cubes so they cook fast). Add those and the garlic to the onion and continue to saute for 3 minutes.
- Chop the potatoes and carrots into soup sized bits, trying to keep them evenly sized. Throw those into the pot along with the broth and the pumpkin puree. Add one cup of water as well. Add your seasonings and salt and pepper. If using fresh thyme, throw the whole sprig in now and remove before serving.
- Bring to a boil, then reduce the heat to medium and cook for 20 minutes or until everything is begging to get tender, stirring occasionally.
- Add the red lentils now. To avoid the lentils sticking to the bottom and burning, stir frequently. Add your teaspoon of apple cider vinegar and your fresh chopped parsley now. If using, add the chick’n strips now. Cook for an additional 10-15 minutes, or until the lentils and the potatoes/carrots are fully cooked.
- Serve with some whole grain Naan bread, warmed in the toaster, and top with additional parsley if desired.
Variations/tips: You can omit the naan bread to reduce each portion by 150kcal, if you do this I would add an additional carrot and additional celery stalk to make this more filling,
This recipe doubles easily for a whopping 8 servings, refrigerate and eat throughout the week!
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