Fast and healthy Lunch or dinner -- Lentil Stew filled with lots of fiber and protein. Combines well with quinoa, brown rice and any green leafy vegetable. Enjoy as a Simple Vegan and Gluten-free meal!
Here’s a simple, fast and healthy dinner for any day of the week. Lentils are very versatile and can be eaten or along or incorporated into soups and salads. For anyone looking for a way to boost your fiber content 1 cup of cooked lentils has approximately 16 grams of fiber. This provides over half the Recommended Dietary Allowance (RDA) for most people .
Lentils well with quinoa, brown rice and any green leafy vegetable. Put it on your menu plan this week!
1 medium yellow or white onion, chopped
2 garlic cloves, pressed or minced
1 tablespoon of avocado oil or any healthy plant based oil
1-2 teaspoons of sea salt
1 Tablespoon of garlic powder
1-2 dried bay leaves
1/2 16 oz bag of brown lentils soaked in water for at least 8 hours
1 vegan bullion cube or 2.5 cups vegetable broth
2 cups water (add if you are not using the vegetable broth)
Pinch of black pepper (optional)
Heat oil in a large pot on medium heat.
Add chopped onions and saute for 2 minutes until onions become translucent.
Add garlic and saute for 1-2 minutes then add a bullion cube with a little water to help it dissolve.
to the same pot, add soaked lentils, garlic powder, bay leaves and water. Cover pot, bring water to boil then turn down the heat to a low simmer. Allow beans to cook for approximately 15-30 minutes. The cooking time will depend on several factors, how long you soaked the lentils and the type of stove that you are cooking on.
When lentils are done add salt and pepper to taste.
Tips: If using a pressure cooker or Instant pot the cooking time will significantly less. It only takes 10 minutes when using one of these devises.