Tested till perfect Stewed Kale and Lentils
Stewed Kale and Lentils
Photography by Ryan Szulc/TC Media

Stewed Kale and Lentils

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.

By Amanda Barnier and The Test Kitchen

Source: Canadian Living Magazine: March 2013

Recipe4 out of 5 based on 49 ratings.
  • rating starrating starrating starrating starrating star
  • Prep time 15 minutes
  • Total time 40 minutes
  • Portion size 4

Ingredients

  • 1 tbsp 1tbspolive oil
  • 1 1red onionred onions, diced
  • 3 3cloves garlic, minced
  • 1 tbsp 1tbspminced fresh ginger
  • 1 1carrotcarrots, peeled and diced
  • 1 tsp 1tspground cumin
  • 1/2 tsp 1/2tspcinnamon
  • 1 cup 1cupdried green lentils
  • 3 cups 3cupsorganic vegetable broth
  • 4 cups 4cupschopped, stemmed kale
  • 1/4 cup 1/4cupgolden raisingolden raisins
  • 1/4 cup 1/4cupchopped walnuts, toasted
To change the number of servings, enter the number, then press "calculate". or reset

Preparation

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 Information Per serving: about

cal 361 pro 18g total fat 10g sat. fat 1g
carb 57g dietary fibre 11g sugar 15g chol 0mg
sodium 153mg potassium 1,097mg

% RDI:

calcium 16 iron 52 vit A 125 vit C 122
folate 132
This recipe is featured on Week 4 menu for 31 Quick and Easy Budget Meals and Your monthly meal plan: 30 meals under 500 calories, week three
All rights reserved. Transcontinental Media G.P. © 2014