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Bowl with lentil stew topped with avocado slices. A gold spoon is on the bowl. A bowl of sliced cherry tomatoes is to the side.

Lentil and Kale Stew


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6

Description

This healthy lentil stew is loaded with kale and uses fresh salsa for a boost of flavor. Added bonus: it’s budget-friendly and cooks up in 45 minutes!


Ingredients

  • 1 Tablespoon olive, avocado or coconut oil 
  • 1 1/2 cups yellow onion, chopped
  • 6 cloves garlic, minced
  • 1 8 oz package white button mushrooms, sliced
  • 1 16 oz bag of green lentils
  • 2 16 oz containers salsa (I used roasted garlic and restaurant style)
  • 32 oz (1 quart) low sodium vegetable broth
  • 1 bunch of kale, chopped
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon cayenne pepper (optional)
  • pinch of cinnamon
  • sea salt and ground pepper, to taste
  • for garnish: fresh grated parmesan, avocado, fresh basil

Instructions

  1. Heat oil over medium heat in a large sauce pan. Add in onion, garlic and mushrooms and sauté until fragrant and soft. About 6 minutes or so.
  2. Add in vegetable broth, lentils, salsa, turmeric, basil, cayenne pepper and cinnamon. Bring mixture to a boil, then reduce heat to a simmer and cook for 45 minutes or until lentils are tender.
  3. Add in chopped kale and cook for another 3-4 minutes or until kale has wilted. Taste and season with salt and pepper, if needed.
  4. Spoon stew into bowls for serving. Top with avocado, fresh basil and fresh parmesan (or all three).

  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl with avocado
  • Calories: 422
  • Sugar: 9g
  • Fat: 7g
  • Carbohydrates: 68g
  • Fiber: 29g
  • Protein: 27g

Keywords: lentil stew