This is a hearty and grounding veggie stew with lots of warming spices that aid in digestion. Red lentils cook quickly and thicken up whatever liquid they are placed in, making them ideal for soups and stews. Nutritionally, they are high in magnesium and folate as well as fiber, which helps lower cholesterol and maintain a healthy digestive system. If you do not normally consume legumes (lentils/beans/peas/peanuts) or find them difficult to digest, lentils are a great place to start. They are smaller and easier to break down, especially when they are stewed like this. Even for the most devoted omnivores, getting some plant proteins in and eating vegetarian meals from time to time can help increase the amount of fiber and good complex carbs eaten, and keep saturated fat levels in check.
- 4 cups vegetable broth
- 1 cup crushed tomatoes
- 1 carrot
- 1 celery
- 1 yellow onion
- 1 garlic clove
- 1 yam
- ¾ cup red lentils
- ¼ cup sundried tomatoes
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon ginger
- ¼ teaspoon cinnamon
- ¼ teaspoon turmeric
- ¼ teaspoon mustard seed
- ⅛ teaspoon allspice
- ⅛ teaspoon cloves
- Sea salt to taste
- Heat the oil in a large pot on the stove over medium high heat and sautée the carrot, garlic, celery and onion for 4-5 minutes, until fragrant and softened. Add in all the other ingredients and bring to a boil. Reduce heat to medium and simmer for 15 minutes. Blend together in a regular or handheld blender and serve hot.
