Lentil & Kale Stew

I was never a big fan of stew when I was growing up. As my sister and I both agree, I hate it when the vegetables all taste like meat, and the meat tastes kind of like the veggies. As such, I was a little leery of trying out a stew dish for new recipe night. But it was difficult to say no when my wife reminded me of two things: one – this recipe has no meat in it, and two –  you have ALWAYS said you would try anything once. Well, I am happy to say I have never been more pleased to have my own words used against me! This is the first stew I have truly enjoyed eating, and one that we will be making again and again! It is a healthy yet hearty stew that is easy to throw together; add a bunch of kale to some pantry staples and voila! A meal that will fill you up and keep you warm all winter long!

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1 Tbsp grapeseed oil or vegetable oil
1 cup chopped onions
1 cup chopped celery
1 cup sliced carrots
2 tsp chopped garlic
1 Tbsp dried oregano
1 tsp dried marjoram
6 cups water
1 can (19 oz/540 mL) unsalted diced tomatoes with juice
1 1/2 cups green lentils
1/2 cup quinoa
3 cups chopped kale, center ribs and stems removed (1 large bunch)
1/2 tsp grated lemon zest
1/4 tsp salt (optional)
1/4 tsp black pepper

Heat the oil in a large saucepan on medium-low heat. Add the onions, celery, and carrots. Cook, covered, for 7 to 10 minutes, until the onions and celery start to soften. (Add a few spoonfuls of water if the pan is dry.) Stir in the garlic, oregano, and marjoram. Cook for another minute. Pour in the water and tomatoes. Stir in the lentils and quinoa. Bring to a boil, reduce to a simmer, cover and cook for 45 minutes or until the lentils are almost tender. Stir in the kale and cook for another 10 minutes. Add the lemon zest, salt (if using) and pepper. Serve.

Serves 6.

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Per Serving: 290 Calories; Protein 15 g; Carbohydrates 49 g; Dietary Fiber 12 g; Fat 4.5 g; Sugar 7 g; Cholesterol 0 mg; Sodium 60 mg.

Source: The Quinoa Revolution


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