Prep 30 mins
Cook 45 mins
An easy to make, hearty, low-fat, super-duper healthy lentil stew. Flavored for American tastes, but you can pump up the spice for a more south-of-the-border flavor.
- 1 cup split peas
- 1 cup yellow split peas
- 2 tablespoons tomato paste
- 1 medium onion, diced
- 2 garlic cloves, crushed
- 2 stalks celery, chopped
- 2 medium carrots, chopped
- 2 bay leaves
- 2 tablespoons dried thyme
- 1⁄2 teaspoon red pepper flakes
- 1 tablespoon salt
- 1 teaspoon ground black pepper
- 1 tablespoon extra virgin olive oil
- 2 tablespoons cornstarch
- 1 cup plain low-fat yogurt (optional)
- 1⁄4 cup parsley
- Heat a large soup pot over medium heat.
- Dice onions, chop celery, chop carrots, crush garlic.
- Add oil, salt and chopped veggies to pot.
- Sweat veggies.
- While veggies are sweating, wash split peas, checking for stones or discolored peas.
- Put aside lentils and allow to drain.
- Add tomato paste to pot and boost heat to high.
- Cook tomato paste and veggies until the paste browns and smells cooked.
- Add lentils and toss to coat.
- Cover lentils with water until just barely covered.
- Add bay leaves, red pepper and thyme.
- Stir, lower heat to medium-low, and cover.
- Let cook, stirring occasionally until soft, 20-30 minutes.
- If the peas become too dry, add additional water.
- When peas are soft, mash coarsely with a large fork, or a stick blender.
- Thoroughly mix cornstarch with 1/4 cup water.
- Add cornstarch slurry to lentils and boost heat to medium-high.
- Once soup has thickened, add water if too thick, and then drop heat to low.
- If you want a creamier stew, or if the stew is too spicey, add 1/2 cup plain lowfat yogurt.
- Serve with a dollop of yogurt and/or parsley.
The recipe says "Lentil Stew" however the ingredients call for split peas and yellow split peas. Is this an error? Peas are a veggie and lentils are a legume. I think either would be useable and very tasty and I will certainly give this a try.