- Ingredients:
- 250 g of brown lentils
- 1 zucchini
- 2 carrots
- 1 onion
- 1 clove garlic
- 1 bay leaf
- 2 small vine tomatoes
- 1 piece of ginger (optional)
- 3 teaspoons olive oil
- 2 sprigs of coriander or parsley
- Salt and pepper
(Traditional version: 580 kcal - Light version: 325 kcal)
If you are looking for a strong and nutritious dish, but light at the same time, try our light, vegetarian and 100% vegan version of the classic lentil stew of a lifetime. Another way to incorporate legumes into the diet, one of the pillars of many vegetarian and vegan recipes to compensate for the lack of animal protein.
In addition, thanks to the fact that we have dispensed with the bacon and other ingredients of the traditional recipe, this light lentil stew has more than 200 fewer calories than those of a lifetime and, therefore, is light and 100% guilt-free. An ideal dish to fill you with energy without going overboard.
How to make light lentil stew
- Prepare the vegetables. First, peel the onion and garlic, and chop them. Then peel the ginger, and chop it very finely as well. And finally, peel the carrot, wash the zucchini, trim them, and cut them into cubes.
- Sauté the vegetables. Heat 2 teaspoons of oil in a saucepan, add half of the onion and garlic, and cook for about 3 or 4 minutes. Next, add the ginger, bay leaf, carrot, and zucchini, and sauté all a bit.
- Cook the lentils. After sautéing the vegetables, add the lentils. Cover with 3/4 liter (750 ml) of water, and cook over low heat for about 40-45 minutes until the lentils are tender, and reserve.
- Assemble the platter. Finally, wash the tomatoes and chop them. Mix them with the rest of the onion and garlic, and season with salt, pepper, and the remaining oil. Divide the lentils into four bowls or deep plates, and add the tomato mince and a few coriander or parsley leaves on top.
And if you want a fresh and ultra-fast version, instead of braising the lentils, you can have the already cooked ones and make a salad. You just have to sauté the vegetables a little, but not too much so that they are al dente. And mix them with the cooked and drained lentils, and the tomato mince.
Clara trick
To lighten the lentil stew
We have dispensed with bacon and other sausages, we have reduced the amount of lentils and oil to the absolute minimum, and we have substituted zucchini for potatoes.
