The raw materials.
A hearty home-cooked meal is often seen as comfort food. The multi-course meals that Grandma used to serve may be impossible to put together in a modern busy schedule, but a single pot meal cooked at home can be not only fast but also significantly healthier and less expensive than most anything you’d buy at a restaurant or in a pre-made package at the grocery store.
The recipe I chose to present is an example of something I’d cook on a typical weekday. It is cheap, flexible, and healthy for all but low-carb diets. Not only is this lentil stew fast to make, it’s also easy. Lentils are fast cooking, and relatively high in protein as far as plant sources go. To make a complete protein, which is one that contains all of the essential amino acids, simply serve with rice.
I’ve made this recipe in several different ways. One way I add a little more water, some basil and thyme, along with some larger chopped veggies, and have a lentil soup. The other way, I’ve added a blend of curry spices. Served with naan, you can call the result “Dal” and your dinner companions will think they’re eating at an Indian restaurant.
The ingredients for this recipe at pretty typical grocery store prices cost me just over $7.00. The pot can be divided into twelve servings, for a cost of just about sixty cents per serving. One serving can be a lunch portion, or I usually eat two servings per dinner, resulting in a cost of under $2 for dinner. Not bad, when a restaurant breakfast out here runs $13!
The result, looking not so pretty on a plate.
Lentil Stew
- 1 (500g) package lentils
- 2 medium onions
- 4 cloves garlic
- 1 (28 ounce) can no salt added tomatoes
- 2 bouillon cubes
- 4 medium red potatoes
- 2 medium onions
- 3 Tbsp Olive oil
- Vegetables (optional)
- Spices (your choice)
Coat the bottom of a stock pot with the olive oil, heat over medium heat. Dice the onions, garlic, and optionally celery and carrot and sweat them in the pan. Cube the potatoes and any other vegetables and add them, cooking for 5 minutes. Meanwhile, heat the bouillon cubes and 5 cups of water in a large microwave-safe container. Add the tomatoes to the pot, if diced, or dice them and add them if whole. Add the lentils and bouillon water and any spices you choose. Cook over medium low to medium heat until the lentils and potatoes are fully cooked. Serve alone or with rice for a complete protein profile. Makes 12 servings.
Per serving (with extra vegetables): 230 Calories, 4g fat, 318mg sodium, 39g carb, 12g fiber, 10g protein
You might not be cooking like Grandma, but this lentil stew is a hearty and quick dinner that will fill you up after a long day. It truly is a comfort food. Have you decided to try out the recipe? Let us know what personal spin you put on it, and what you think of the end result.
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