Lentil Artichoke Stew Recipes

Lentil Artichoke Stew Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES 6 SERVINGS

The artichokes in this stew add fiber, vitamin C, and folate. This aromatic and tasty Middle
Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is
not essential, but they will give the stew a delicious smoky flavor.

1⁄4 cup vegetable broth
1 onion, diced
2 large garlic cloves, minced or pressed
2 teaspoons ground cumin
1 teaspoon ground coriander
2 cups water
1 cup dried red lentils
1 bay leaf
2 cans (24 ounces each) chopped fire-roasted tomatoes, undrained, 
     or 6 cups chopped fresh tomatoes plus 1 cuptomato juice
1 can (15 ounces) waterpacked artichoke hearts, drained and quartered, 
     or 1 package (9 ounces) frozen artichoke hearts, thawed and quartered
3 to 4 tablespoons freshly squeezed lemon juice
1⁄4 teaspoon crushed red pepper flakes (optional)
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper


1. Heat the broth in a large soup pot. Add the onion and cook and stir
over medium heat for about 5 minutes, until translucent.

2. Add the garlic, cumin, and coriander and cook for 2 minutes, stirring
frequently.

3. Add the water, lentils, and bay leaf and bring to a boil.

4. Lower the heat and add the tomatoes and their liquid, the artichoke
hearts, lemon juice, and optional red pepper flakes. Simmer for about
20 minutes, or until the lentils are tender. Remove and discard the
bay leaf. Season with salt and pepper to taste.

5. Stored in a covered container in the refrigerator, leftover Lentil
Artichoke Stew will keep for up to 3 days.


Note: If red lentils are unavailable, green lentils can be substituted.
However, because green lentils will not cook properly in acidic foods,
such as tomatoes and lemon juice, you will need to cook them in water or
vegetable broth until tender prior to adding them to the stew.


PER SERVING: 176 calories; 1 g fat; 0.1 g saturated fat; 4.9% calories from fat; 0 mg cholesterol;
11.7 g protein; 34.3 g carbohydrate; 7.5 g sugar; 10 g fiber; 560 mg sodium; 123 mg calcium; 6.3
mg iron; 28.6 mg vitamin C; 238 mcg beta-carotene; 1.8 mg vitamin E