Lentils are one of the most versatile legumes: vegetable protein, iron, folic acid and fiber. This recipe with seasonal vegetables is comforting, economical and very nutritious.
Mediterranean
Braised Lentils with Seasonal Vegetables
Stewed lentils with carrot, celery and tomato. Rich in fiber, iron and vegetable protein. Comforting and economical.
- Spain
- MAIN COURSES
- Light
- Low fat
- High fiber
- Low sugar
- easy
15 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 340 kcal
- Protein 18 g
- Fiber 14 g
- Carbohydrates 52 g
- Fat 7 g
- Sodium 280 mg
Story behind the dish
Preparation
Stewed Lentils with Seasonal Vegetables is a preparation from Spain with easy difficulty. Reserve about 55 minutes in total (15 for mise en place and preparation, 40 for cooking). Follow the 6 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 400 g of pardina lentils.
- Have ready: 2 carrots.
- Have ready: 2 sticks of celery.
- Have ready: 1 large onion.
- Have ready: 3 cloves of garlic.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
-
Rinse the lentils
Rinse the lentils. Finely chop the onion, garlic, celery and pepper. Cut carrot and potato into cubes. Grate the tomatoes. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Heat the oil in a large pot and sauté onion and pepper for 8…
Heat the oil in a large pot and sauté onion and pepper for 8 minutes over medium heat. Add garlic and cook 1 minute. Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
-
Add the grated tomato
Add the grated tomato, cumin and paprika. Sauté for 5 minutes, stirring. Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
-
Add lentils
Add lentils, carrot, potato, celery and bay leaf. Cover with 1 liter of water or broth. Bring to a boil. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Lower the fire
Lower the heat, cover and cook for 25-30 minutes until the lentils are tender. Adjust salt and water if necessary. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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Serve with a drizzle of raw olive oil and chopped parsley.
Serve with a drizzle of raw olive oil and chopped parsley. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Don't overcrowd the pan: the oil should be hot but not smoking.
- Serve immediately after resting: the temperature contrast enhances aroma and texture.
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