Vegan Lentil Stew

• 份量: 4 servings
• 總時間: 55 minutes

食材

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

步驟

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.

營養

• 卡路里: 451 kcal
• 總脂肪: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 0 g
• 鈉: 475 mg
• 總碳水化合物: 77 g
• 膳食纖維: 13 g
• 總糖: 9 g
• 蛋白質: 22 g