Prep 0 mins
Cook 30 mins
While compiling a cookbook of lowfat recipes in MC, I ran into this interesting Stew. Lentils, orange and tomatoes. I haven't made it yet but plan on giving it a try on.. you guessed it All Hallows Eve. Original was by Reggie D to Eat Low Fat. Source unknown.
- 1 navel orange
- 1 1⁄2 teaspoons olive oil, see note
- 3 medium onions, peel halve, sliver lengthwise
- 4 medium carrots, peeled and Grated
- 1⁄2 teaspoon salt
- 1⁄4 teaspoon black pepper
- 2 teaspoons dried marjoram
- 28 ounces plum tomatoes, crushed with juice
- 1 tablespoon generous tomato paste
- 1 teaspoon brown sugar
- 6 cups nonfat chicken broth or 6 cups vegetable broth
- 1 cup dried red lentils, Rinsed
- 1⁄4 cup parsley, coarsely chopped
- Cut the rind off the orange in one long strip. Scrape off all of the excess pith from the back and set aside. Squeeze the juice from the orange and reserve.
- Place the olive oil in a large, heavy pot over low heat. Add the onions and carrots and cook, stirring occasionally, until wilted, about 15 minute Sprinkle with salt, pepper and marjoram.
- Add the tomatoes, tomato paste, brown sugar, broth, reserved orange peel and juice, and the lentils. Bring the mixture to a boil, reduce the heat to medium and simmer, partially covered, for 30 minutes, stirring occasionally.
- Remove the orange peel and discard. Adjust seasonings and stir in the parsley. Serve steaming hot with warm crusty bread.
- From sender: *NOTE: Original recipe used 2 T oil -- I reduced it and it was fine.
This is one of my favorite soups. It has the most delicious flavor and is full of protein. Definitely do not leave out the orange. The flavor is not assertive but gives an undertone that compliments the carrots and tomatoes. I highly recommend this and suggest you don't change a thing!