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EatingWell: This healthy lentil stew recipe is hearty and satisfying

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Published in Variety Menu

This stew will satisfy your stomach and your taste buds. Don’t skip the parsley relish (salsa verde) — it’s easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don’t fall apart while cooking; regular brown lentils will also work.

Chilean Lentil Stew with Salsa Verde

Serves 4

Active Time: 30 minutes

Total Time: 40 minutes

1 tablespoon olive oil

1 1/4 cups finely chopped celery (4 to 6 stalks) or fennel (1 bulb)

3 small carrots, peeled and finely chopped (1/2 cup)

1/2 cup finely chopped red bell pepper

5 tablespoons finely chopped shallot (1 large), divided

2 large cloves garlic, minced

2 tablespoons tomato paste

1 1/2 cups French green lentils, sorted and rinsed

4 cups low-sodium chicken broth or vegetable broth, or water

3/4 teaspoon ground pepper, divided


1/2 teaspoon salt, divided

1 small bunch Italian parsley, finely chopped (about 3/4 cup)

2 tablespoons lime juice

2 tablespoons white-wine vinegar

1. Heat oil in a 4- to 6-quart pot over medium-high heat. Add celery (or fennel), carrots, bell pepper, 3 tablespoons shallot and the garlic. Cook, stirring, until softened, about 3 minutes.

2. Add tomato paste; cook, stirring, for 30 seconds. Add lentils, broth (or water), 1/2 teaspoon pepper and 1/4 teaspoon salt. Bring to a boil. Cover, reduce heat to low, and simmer until the lentils are tender, 35 to 40 minutes.

3. Meanwhile, combine parsley, lime juice, vinegar, and the remaining 2 tablespoons shallot and 1/4 teaspoon each pepper and salt in a small bowl; stir well.

4. To serve, divide the stew among 4 bowls and top each with a dollop of the salsa verde. Pass the remaining salsa verde separately.

Tasty tips

Recipe nutrition per serving: 321 Calories, Total Fat: 5 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Carbohydrates: 53 g, Fiber: 13 g, Total Sugars: 6 g, Protein: 18 g, Sodium: 454 mg, Potassium: 1016 mg, Iron: 5 mg, Folate: 49 mcg, Calcium: 82 mg, Vitamin A: 8317 IU, Vitamin C: 46 mg


(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at

©2021 Eating Well, Inc. Distributed by Tribune Content Agency, LLC.




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