Lentil and Kale Stew
© 2013 Michelle Sala
1 lb. green or brown lentils, rinsed and picked over
8 C. water and/or vegetable stock or chicken stock (any proportion of either is fine as long as you have 8 cups)
1-2 cloves garlic, coarsely chopped
1 TBSP coconut oil or olive oil
1 large brown onion, diced
2 celery stalks, diced
2 carrots, diced
1 bunch kale, tear off tough spine, rinse and coarsely chop
1 rounded teaspoon cumin
1 rounded teaspoon turmeric
Salt and pepper to taste
Good quality extra virgin olive oil (EVOO – a peppery and fruity one works well)
Add the lentils together with water or stock and garlic in a pot that will fit everything with room to spare. Bring to a boil and reduce heat. Simmer for about 15 minutes until lentil are almost tender – ‘al dente’. DO NOT add salt or use salted stock to lentils before they are cooked or they may remain tough.
In a separate large sauté pan or wok type pan, heat coconut oil. Add onion, carrots and celery and sauté over medium heat until vegetables are soft but not brown, about 10 minutes. Add a little salt to the vegetables at this point, about ½ teaspoon. Add cumin and turmeric and sauté a few minutes until fragrant and vegetables are well coated. Add kale to pan and mix well with the vegetables and spices.
Add vegetables to lentil pot and mix well. Simmer for about 15-20 minutes. Season with salt and pepper to taste. Serve hot in bowls and drizzle with EVOO.
Lentils are high in protein, fiber and folate. Kale is super high in vitamin K. Cumin and turmeric are great antioxidants. Onions are high in sulfur and a great cancer fighter. Carrots are a great source of beta carotene.