The artichokes in this stew add dietary fiber, vitamin C, and folate.
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Lentil Artichoke Stew
This aromatic 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.
Makes Six Servings
1/4 cup vegetable broth
1/4 teaspoon salt
1/4 teaspoon crushed red pepper (optional)
3 - 4 tablespoons freshly squeezed lemon juice
1 1/2 cups quartered canned or thawed frozen artichoke hearts (see notes)
2 24-ounce cans chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes plus 1 cup tomato juice
1 bay leaf
1 cup dry red lentils
2 cups water
1 teaspoon ground coriander
2 teaspoons ground cumin
2 large garlic cloves, minced or pressed
1 onion, chopped
1/4 teaspoon ground black pepper
Heat the broth in a large saucepan. Add the onion and cook and stir over medium heat for about 5 minutes, until golden. Add the garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add the water, lentils, and bay leaf and bring to a boil. Reduce 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.
Stored in a covered container in the refrigerator, leftover Lentil Artichoke Stew will keep for up to 3 days.
Use 1 15-ounce can water-packed artichoke hearts, or 1 9-ounce package frozen artichoke hearts, thawed.
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 stock until tender prior to adding them to the stew.
Calories: 176; Fat: 1 g; Saturated Fat: 0.1 g; Calories from Fat: 4.9%; Cholesterol: 0 mg; Protein: 11.7 g; Carbohydrates: 34.3 g; Sugar: 7.5 g; Fiber: 10 g; Sodium: 560 mg; Calcium: 123 mg; Iron: 6.3 mg; Vitamin C: 28.6 mg; Beta Carotene: 238 mcg; Vitamin E: 1.8 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.