North African Lentil Stew

Something Extra
Winter 2017
Recipe Theme

Start the new year with a focus on wellness!

 

North African Lentil Stew

North African Lentil Stew
Ingredients
1 tbsp. paprika
1½ tsp. ground coriander
1½ tsp. ground cumin
3/4 tsp. salt
3/4 tsp. pepper
1/4 tsp. plus 1/8 tsp. allspice
2 tsp. olive oil
1 large onion, chopped
2 cloves garlic, minced
8 cups low-sodium vegetable broth or chicken broth, divided
1/4 cup tomato paste
1 lb. dried lentils, picked over and rinsed
2 carrots, peeled and chopped
2 cups seeded, peeled and chopped butternut squash
1 medium turnip, peeled and chopped
2 tbsp. lemon juice
1 cup plain yogurt
Chopped fresh cilantro (optional)
Directions

This stew can be stored in a covered container in the refrigerator up to 4 days or frozen for up to 3 months.

Prep: 10 minutes, Cook: 8 hours, 10 minutes (mostly unattended)
Serves: 8

1. Stir together paprika, coriander, cumin, salt, pepper and allspice in small bowl. Set aside.

2. Heat oil in a large skillet over medium-high heat. Add onion and cook for 5 minutes or until soft, stirring often. Add garlic and 1½ tbsp. of spice mixture and cook for 30 seconds or until fragrant, stirring constantly. Add 1 cup broth and tomato paste and bring to a boil, stirring to scrape up browned bits from bottom of skillet. Transfer to a 4- or 5-quart slow cooker.

3. Add remaining broth, lentils, carrots, squash and turnips. Cook covered on LOW for 8 hours or until lentils are tender.

4. Stir in lemon juice and remaining spice mixture. Ladle stew evenly into 8 bowls and top with yogurt. Sprinkle with cilantro, if you like.

Nutritional Information:
(1½ cups): 283 calories, 20 g protein, 3 g total fat (1 g sat., 0 g trans), 47 g carbohydrate, 16 g fiber, 9 g sugar, 4 mg cholesterol, 856 mg sodium, 8 points

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