Stewed Kale and Lentils

Stewed Kale and Lentils Image Image by: Stewed Kale and Lentils Image Author: Canadian Living

This hearty vegetarian dish has Moroccan flavours and no added salt, making it perfect for those on sodium-reduced diets. Organic vegetable broth typically has less sodium than other vegetable broths, but check the label to be sure.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2013

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion diced
  • 3 cloves garlic minced
  • 1 tablespoon minced fresh ginger
  • 1 carrots peeled and diced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1 cup dried green lentils
  • 3 cups organic vegetable broth
  • 4 cups chopped, stemmed kale
  • 1/4 cup golden raisins
  • 1/4 cup chopped walnuts toasted

Method

In Dutch oven, heat oil over medium heat; cook onion, garlic and ginger, stirring occasionally, until softened, about 5 minutes.

Add carrot, cumin and cinnamon; cook, stirring occasionally, until fragrant, about 3 minutes. Stir in lentils to coat.

Add broth and bring to boil; reduce heat, cover and simmer until lentils are al dente, about 10 minutes.

Add kale and raisins; simmer, covered, until lentils are tender, about 10 minutes. Uncover and cook until almost no liquid remains, about 4 minutes. Sprinkle with walnuts.

Nutritional facts Per serving: about

  • Fibre 11 g
  • Sodium 153 mg
  • Sugars 15 g
  • Protein 18 g
  • Calories 361.0
  • Total fat 10 g
  • Potassium 1097 mg
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 57 g

%RDI

  • Iron 52.0
  • Fibre 0.0
  • Folate 132.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 16.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 125.0
  • Vitamin C 122.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Stewed Kale and Lentils

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