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Vegetable Stew with Lentils and Beans

Serves 6 to 8

One of the best ways to fight inflammation is with nutritious vegetable- and bean-rich fare. This delicious stew is perfect for a warming winter meal. And hold on to those leftovers! The flavor of the stew is even better the following day.

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves of garlic, chopped
  • 1 medium red bell pepper, seeded and chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium zucchini, chopped
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon ground cumin
  • 1 cup dried lentils, rinsed and inspected for foreign material
  • 1 20-ounce can crushed tomatoes (organic or salt-free)
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 15-ounce can white or kidney beans, drained and rinsed
  • Sea salt (or lite salt) and black pepper to taste

Directions:

1. In a heavy soup pot over medium heat, warm the olive oil.

2. Cook onions until just beginning to turn transparent.

3. Add garlic, red peppers, and carrots, and cook for 2 minutes.

4. Stir in zucchini.

5. Add spices, and mix thoroughly.

6. Stir in lentils, tomatoes, oregano, and basil. Bring to a boil, and reduce heat to a simmer.

7. Cover and simmer gently for 1 hour, stirring occasionally. You may need to add extra liquid, such as 1 cup of stock or water.

8. When lentils are tender, stir in beans and cook for an additional 20 to 30 minutes.

9. Taste and adjust seasoning.

Serve with a mixed green salad and whole-grain crackers or bread.

 

Nutritional information per serving: 152 calories, 3 g fat (0 g saturated), 26 g carbohydrates, 8 g fiber, 8 g protein, 0 mg cholesterol, 136 mg sodium, 4 g sugar (values calculated for 8 servings, not including additional salt and pepper to taste)

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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Dr. Connealy graduated from the University of Texas School of Public Health and the Chicago Medical School. She then completed her post-graduate training at the Harbor/UCLA Medical Center in Los Angeles, California. A genuine health leader, Dr. Connealy has been published in the Journal of the American Nutraceutical Association, as well as in numerous health columns and magazines. Sheâ??s also a frequent guest speaker for media and professional organizations all over the country. Today, Dr. Connealy is the Medical Director of the Center for New Medicine in Orange County, California and the author of the Newport Natural Health Letter. Dr. Connealyâ??s e-newsletter and website feature the same outlook she provides to the patients in her clinic â?? a combination of honest information, unique solutions, simple marching orders, and tough love. Youâ??ll find that the advice Dr. Connealy has to share is thorough, effective, and supported by medical science â?? yet itâ??s easy to understand and act upon.

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Vegetable Stew with Lentils and Beans

Serves 6 to 8

One of the best ways to fight inflammation is with nutritious vegetable- and bean-rich fare. This delicious stew is perfect for a warming winter meal. And hold on to those leftovers! The flavor of the stew is even better the following day.

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves of garlic, chopped
  • 1 medium red bell pepper, seeded and chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium zucchini, chopped
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon ground cumin
  • 1 cup dried lentils, rinsed and inspected for foreign material
  • 1 20-ounce can crushed tomatoes (organic or salt-free)
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 15-ounce can white or kidney beans, drained and rinsed
  • Sea salt (or lite salt) and black pepper to taste

Directions:

1. In a heavy soup pot over medium heat, warm the olive oil.

2. Cook onions until just beginning to turn transparent.

3. Add garlic, red peppers, and carrots, and cook for 2 minutes.

4. Stir in zucchini.

5. Add spices, and mix thoroughly.

6. Stir in lentils, tomatoes, oregano, and basil. Bring to a boil, and reduce heat to a simmer.

7. Cover and simmer gently for 1 hour, stirring occasionally. You may need to add extra liquid, such as 1 cup of stock or water.

8. When lentils are tender, stir in beans and cook for an additional 20 to 30 minutes.

9. Taste and adjust seasoning.

Serve with a mixed green salad and whole-grain crackers or bread.

 

Nutritional information per serving: 152 calories, 3 g fat (0 g saturated), 26 g carbohydrates, 8 g fiber, 8 g protein, 0 mg cholesterol, 136 mg sodium, 4 g sugar (values calculated for 8 servings, not including additional salt and pepper to taste)

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

Newsletter Signup.

Sign up to the Human Events newsletter

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FOREIGN AFFAIRS

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