Lentil Vegetable Stew
The secret ingredient in this vegan one-pot meal is a salty strip of kelp called kombu, which is widely used in Japanese cuisine. While this stew would taste good without it, this clever addition adds a mushroom-like umami richness to the broth that is utterly delicious and will have you slurping up each spoonful with glee. This dish is also incredibly versatile and acts as a catch-all meal for when you need to use up the leftover ingredients in your fridge.
Ever wonder what to do with the unused dried beans and vegetables that accumulate in your pantry and fridge? This recipe lets you turn them into a big, flavorful stew that warms you from the inside out. Leftover produce is seasoned with your favorite spice blend and simmered in a savory broth that infuses lentils or beans with tender flavor. Serve with a side of whole wheat crackers for a satisfying supper!
Tip: When making a bean or lentil stew, you can dial up the flavor (and the comfort factor) by adding one or more of the following digestion-enhancing spices and flavor boosters when cooking the legumes: 1 large bay leaf (remove before serving), ¼ teaspoon fenugreek seeds or ⅛ teaspoon ground fenugreek, 1 teaspoon fennel seeds or ½ teaspoon ground fennel, 1-inch cinnamon stick, or 2-inch strip kombu (remove before serving).
INGREDIENTS
- 2 cups finely chopped onions
- 2 cups finely chopped mushrooms
- 1½ cups assorted dry lentils and/or legumes
- 4 cloves garlic, minced
- 4½ teaspoons grated fresh ginger
- 1 2-inch strip kombu (optional)
- 1 to 2 teaspoons spice blend of your choice, such as Italian, Cajun, Mexican, Thai, or ras el hanout
- 2 cups chopped fresh or frozen assorted vegetables
- ⅔ cup canned diced tomato
- 2 tablespoons lemon juice
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Steamed grains, whole grain crackers, or bread
INSTRUCTIONS
- In a Dutch oven cook the first five ingredients (through ginger) over medium 10 minutes or until onions start to turn golden brown, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
- Add 6 cups water, the kombu (if using), and desired spice blend. Bring to boiling; reduce heat. Simmer, covered, 50 minutes or until lentils and/or legumes are tender. Add vegetables and tomato. Cook 10 minutes or just until tender.
- Add lemon juice; season with salt and pepper. Taste and adjust seasonings. Remove and discard kombu. Serve warm with steamed grains, crackers, or bread.
Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/
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