This hearty and flavorful stew brings pulses (dried beans, lentils and black-eyed peas) to the forefront of your meal. They’re rich sources of protein, fiber and iron, yet low in fat. Eating more meatless meals is associated with a lower risk of cancer and heart disease.
Ingredients
- 1 teaspoon extra virgin olive oil
- 1 ½ teaspoons cumin seeds
- 2 teaspoons cinnamon
- 1 ½ teaspoons coriander
- ½ teaspoon turmeric
- 1 teaspoon fennel seeds
- 1 teaspoon dried basil
- 1 teaspoon salt
- ¼ teaspoon cayenne pepper
- One large onion, chopped
- Four cloves garlic, minced
- 3 cups peeled and diced sweet potatoes
- One can white beans (15 ounces, BPA-free), drained
- One can black beans (15 ounces, BPA-free), drained
- 1 cup dried red lentils
- 4 cups vegetable broth (low-sodium organic or homemade preferred)
- 2 tablespoons fresh ginger, grated
- Salt and black pepper to taste
Preparation
- In a large pot, over medium heat, combine oil with spices, salt and cayenne pepper. Cook for a few minutes, until fragrant.
- Add onions, garlic and sweet potatoes. Stir, cover and cook for five minutes, stirring occasionally until vegetables start to soften.
- Add beans, lentils and broth. Bring to a boil.
- Lower heat to a simmer. Cover and cook for 20 minutes, until lentils are soft. Add more water if needed.
- Add ginger. Season to taste with salt and black pepper.
Yield: 10 servings
Approximate nutritional breakdown per serving: 177 calories, 10 grams protein, 1 gram fat, 32 grams carbohydrate, 10 grams fiber, 325 milligrams sodium