A Healthy and Cheap Lentil Stew Recipe

Lentils are often overlooked as a health food, but they are one of the healthiest foods we can eat and lentil stew is a great way to eat them. Lentils are high in protein and fiber and don't cost much. With spices added, this lentil stew is one healthy meal. 
 

The Nutrients in Lentils

Vegetarians are concerned that they might not be getting enough protein. You usually won’t see a daily value percentage for protein on packages since the Food and Drug Administration (FDA) believes that protein deficiency is not a concern. That is because the standard American diet is full of animal protein, too much in fact.

The amount of protein a person needs is based on their weight. This is usually figured as .365 grams of protein per pound a person weighs. A person who weighs 170 pounds will need 170 times .365, which is 62 grams of protein per day, or .8 grams of protein per kilogram of body weight.

One cup of boiled lentils has almost 18 grams of protein, just 230 calories, and only 0.8 grams of fat. In a normal bowl of lentil stew, there can be at least two cups of lentils, which would be 36 gram of protein. That is right up there with beef and fish without the saturated fat and cholesterol.

Folate is the natural source of vitamin B9. The folate in fortified foods and vitamins is folic acid. The RDA for folate is 400 mcg (micrograms or ug) per day and 600 mcg for pregnant women. One cup of lentils has 358 mg of folate.

Fiber is also important and is usually mentioned as an important part of our diets. Americans and other western countries do not get enough fiber in their diets. 

 

Fiber is helpful with losing weight and keeping you at a healthy weight. Fiber makes you feel more full so you won’t eat as much. Fiber also keeps your digestive system working properly and flushes fats out of your body.

The FDA says that we need between 20 and 30 grams of fiber per day. Some say we need more than that. 

 

For most people eating a standard American or western diet with plenty of protein from animal foods, they aren’t getting nearly enough fiber, since animal food has very little if any fiber. Lentils are one of the foods that are high in fiber with one cup of lentils having 16 grams per cup.

Lentils also have a good amount of potassium with 731 mg per cup. That is more than one banana. Lentils have 71 mg of the heart healthy magnesium per cup, 2.5 mg of zinc, 356 mg of phosphorus and 1 mg of manganese per cup.

When you add in the vegetables and tomato paste to this lentil stew recipe, you are adding even more healthy nutrients to this affordable and healthy meal. 

 

Tomatoes add lycopene and vitamin C, carrots add beta-carotene, onions add in biotin and the potent antioxidant quercetin and red potatoes are a great source of vitamins and potassium.
Lentil Stew Recipe

The great thing about cooking your own meals is you can play around with the ingredients and amounts. This is the basic ingredients and amounts I have used, but I am still trying to get the seasoning right.

 Lentil Stew Recipe for a 5-quart pot:

Olive oil for sautéing (or you can use vegetable broth instead of oil)
1-½ cups of dried lentils
1 large onion diced
2 medium unpeeled red potatoes diced.
2 or 3 large carrots sliced
8 to 10 cups of vegetable broth or chicken broth, you can also use water or a combination.
1 15-ounce can of diced tomatoes
1 15-ounce can of tomato sauce


In the large stockpot, sauté the onions and potatoes with olive oil or vegetable broth until brown. Add the carrots and continue to sauté for another 2-3 minutes. Add tomato sauce, diced tomatoes, broth and lentils. Bring to a boil.

Reduce to a simmer. Simmer for about 45 minutes to an hour. If this stew is going to be too thick and you would rather have a thinner stew, add more broth or water.

Curry Lentil Stew

I have experimented with different seasonings. You can add curry powder (or paste) to the pot when it is simmering for a curry lentil stew recipe. 

 

For a hotter curry stew, try adding some of the hot curry pastes or even chili powder. Start with 1 tablespoon of curry powder. Continue to taste as it cooks adding more if desired. The curry pastes come in different levels of hot or heat.

About the Author

Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.

Copyright © 2009-2019 Sam Montana