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Lentil and vegetable skillet stew

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    Lentil and vegetable skillet stew Heart Smart Gluten Free Low Sodium

    Lentils are loaded with fiber! They contain both soluble (gel-like) and insoluble (roughage) fiber, which may help to lower cholesterol and prevent constipation, respectively.

    Ingredients

    1 1/2 tablespoons extra-virgin olive oil
    4 medium carrots, peeled and chopped
    4 medium stalks celery, diced
    1 small onion, diced
    2 cloves garlic, minced
    1 teaspoon curry powder
    3 medium tomatoes, diced with juice
    1 1/2 cups low-sodium vegetable broth
    1 cup lentils
    2 cups water
    1/4 teaspoon white pepper
    6 cups packed baby spinach (about 6 ounces)
    1 1/2 tablespoons water
    2 teaspoons cornstarch

    Directions

    1. In a large skillet, heat oil over medium heat. Once hot, add carrots, celery, onion and garlic. Stir. Cook for 7 to 9 minutes or until lightly browned.
    2. Add curry and stir. Cook for 1 minute. Add tomatoes with juice, broth, lentils, 2 cups water and pepper. Stir, cover and cook on high until boiling. Reduce heat to low and simmer for 8 to 10 minutes or until lentils are tender.
    3. Add spinach and stir.
    4. In a small dish, combine 1 1/2 tablespoons water and cornstarch, and stir to make a slurry. While stirring the lentil mixture, slowly add slurry to thicken sauce. Cook for 1 to 3 minutes.
    5. Enjoy!

    Makes 4 servings

    Carb choices per serving: 2

    Freshmade-bowl-of-nutritious-lentil-soup

    Lentils come in a variety of shapes, sizes and colors! Green or brown lentils will hold their shape best after cooking, but black, orange or red lentils will work in this recipe too!

    Nutrition Facts