Monday, January 30, 2012

Recipe: Lentil and Black Bean Stew

I discovered this simple and tasty meal in Runners World after I used lentils for the first time {in a Turkey and Lentil Chili – recipe HERE}.  Actually, the husband found this recipe first and told me about.  I decided to give it a try and added it to my meal plan since I’m always looking for hearty vegetarian dishes and more ways to eat #healthyonabudget :)

black bean and lentil stew 

Lentil and Black Bean Stew
Source:  Runners World, Bowled Over, December 2011 Issue

Ingredients: 

  • Half a large onion, chopped
  • 1 garlic clove, minced
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon paprika
  • 2 cups vegetable broth
  • 1 tablespoon tomato paste
  • 1/2 cup red lentils
  • 1 cup black beans, partially mashed
  • 1/4 teaspoon salt
  • juice from 1 lime
  • 1/4 teaspoon black pepper

Directions:

  1. Sauté the onion in a large pot on medium heat until soft.  Add the garlic, chili powder, cumin, and paprika; sauté 1 minute. 
  2. Add the vegetable broth and tomato paste; bring to a boil.
  3. Add the lentils; cook until tender, about 25 minutes.
  4. Add the black beans, salt, lime juice, and pepper.  Cook five additional minutes. 
  5. Serve and enjoy!  {Garnish with cilantro if desired.}

NOTES:  I used green lentils.  Also, in the future, I think I would cook my lentils separately and then add them to the pot after they are tender --- they absorbed all the liquid and I had to add 2 cups of hot water.  I used dried beans that I cooked previously and froze but you can used canned beans – make sure to drain & rinse well.

WW NOTES:  This made 4 cups = 4 WW Pts+ per 1 cup.

2 comments:

Heather said...

Sounds like a great recipe!

christa said...

Looks yummy! Thanks for adding the points plus too!!