Lentil Spinach stew is a delicious meatless meal to make. I usually serve it with cornbread.
Guess what's for dinner tonight? ;)
Yields: Approx. 7 (1 cup) servings Points per serving: 1
This stew is hearty, healthy, flavorful, and easy to make. There's nothing better than a 1-point meal that fills you up!!
2 garlic cloves minced
1 med onion (about 1/2 cup), chopped
1 Tb oil
1 cup dry lentils
4 cups chicken broth (or 4 cups water + 4 tsp or cubes of chicken bouillon)
10 oz frozen spinach
7.5 oz can chopped/diced tomatoes (I like to use Hunt's canned tomatoes with roasted garlic, yummy!)
1 bay leaf
1/2 tsp. salt
1/2 tsp. thyme
1/4 tsp. fennel seeds, crushed
1/4 tsp. pepper
1 Tb. Worcestershire sauce
1 Tb. balsamic vinegar or red wine vinegar
2 medium carrots, chopped (about 1 cup) (I like to use the pre-shredded carrots, I'm lazy that way!)
Mince garlic cloves and chop onion. Heat oil in large saucepan or dutch oven. Heat onion and garlic in oil until soft but not brown. Add dry lentils, broth, tomatoes, salt, pepper, thyme, bay leaf, and fennel seeds. Bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes.
Add frozen spinach and carrots. Bring to a boil again. Break apart frozen spinach with a fork as needed. Reduce heat, cover, and simmer another 10-15 minutes until lentils and carrots are tender. Remove bay leaf. (Please note: It's hard to find the bay leaf once the spinach is in!! So you *may* want to remove it before you put the spinach in!) Stir in vinegar.
Yields Approx. 7 (1-cup) servings
Nutritional Info: 100 calories, 2 g. fat, 7 g. fiber (1 point per 1-cup serving)
Source: Better Homes and Gardens Vegetarian Cookbook, 1993