Vegan Lentil Stew

• 분량: 4 servings
• 총 시간: 55 minutes

재료

3 tablespoons extra-virgin olive oil, divided

2 large sweet potato (12 ounces), unpeeled and cut into 1/2-inch pieces

2 medium leeks, thinly sliced into half-moons

2 large carrots, roughly chopped

3 cloves garlic, minced

4 tablespoons tomato paste

1 ½ teaspoons ground cumin

2 teaspoons soy sauce

2 teaspoons worcestershire sauce

6 cups chicken stock

1 ½ cups green or brown lentils (2 packs seasoned from Trader Joe’s)

½ teaspoon salt

4 cups chopped hearty greens, such as kale or Swiss chard

방향

Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add sweet potato; cook, stirring occasionally, until lightly browned and beginning to soften, 6 to 8 minutes. Add leeks and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Stir in garlic, tomato paste, cumin, miso and the remaining 1 tablespoon oil; cook, stirring constantly, until fragrant and the tomato paste has darkened, about 1 minute.

Add water, lentils and salt; bring to a boil over high heat. Reduce heat to medium-low; cover and cook until the lentils are almost tender, 25 minutes. Stir in greens; cover and cook until the greens are wilted, about 10 minutes.

영양 정보

• 칼로리: 451 kcal
• 지방 전체: 8 g
• 포화 지방: 1 g
• 불포화 지방: 0 g
• 나트륨: 475 mg
• 탄수화물 전체: 77 g
• 식이섬유: 13 g
• 총 당류: 9 g
• 단백질: 22 g