creamy lentil and kale stew

Looking for a wholesome meal that will warm your stomach and soul? How about this heart-healthy lentil and kale stew, perfect with a slice of crusty bread on a cold winter’s day and a delicious way to include more lentils in your diet. Garnished with fresh thyme, one of my new favorite ingredients. I find it is so easy to underestimate the power of putting a little more detail and a little more love into our food but it is these little accents such as a sprinkle of thyme or a squeeze of lemon that make all the difference. I suppose we could apply this to many things in our life, a little bit of extra love and intention goes a very long way.

A little bit of love and intention goes a long way

Benefits of Lentils

• rich in fiber with 1 cup containing 16g (53% of RNI*)

• rich in folate with 1 cup containing 358mcg (179% of the RNI*)

• rich in iron with 1 cup containing 6.6g (44% of RNI*)

• rich in plant protein with 1 cup containing 18g (36% RI*)

  *for women aged 19-50

Lentils are also rich in energy-boosting B vitamins, magnesium, zinc, and potassium making them a great addition to any diet. With an abundance of plant protein and fiber, lentils keep you fuller for longer whilst helping your microbiome to flourish, click here for more gut health advice. Because of their high protein content, lentils are a great replacement for meat, plus they are easily accessible, cheap, and versatile, you can throw them into almost any recipe, including pasta, soups, or salads!

How do you make creamy lentil and kale stew?

Yield: 3

Author: Zara Carmichael

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Creamy Lentil and Kale Stew

Looking for a wholesome meal that will warm your stomach and soul? How about this heart-healthy lentil and kale stew, perfect with a slice of crusty bread on a cold winter’s day

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

Ingredients

• 1 tbsp olive oil
• 1 medium-sized red onion, finely chopped
• 1 large roughly chopped carrot (or 2 medium)
• 2 roughly chopped celery stalks
• 2 cloves of garlic, crushed
• 1 tin cooked green lentils
• 2 cups (500ml) vegetable stalk
• 1 tbsp dijon mustard
• 1 tsp sea salt
• 1/2 tsp fresh black pepper
• 4 thyme sprigs
• 2 heaped tbsp unsweetened soy yogurt
• 3 large handfuls curly kale
• optional lemon and parsley to serve

Instructions

1. Heat the olive oil in a large pot on medium-low heat before adding the onion, carrot, celery, and garlic to the pot.
2. Sauté for around 5 minutes until the onions are translucent and the vegetables have begun to brown.
3. Pour in half of the vegetable stock and bring to a simmer. Meanwhile, strain and rinse the lentils.
4. Reduce heat to medium-low and add in the lentils, salt, pepper, mustard, and thyme. Stir well.
5. Pour over the remaining vegetable stock, and two generous tablespoons of unsweetened soy-yogurt or cream.
6. Add in the kale and simmer for 5-10 minutes until soft, vibrant and creamy
7. Serve with a splash of olive oil, squeeze of lemon, a bit more salt, thyme, and a sprinkle of parsley

Calories

210.40

Fat (grams)

5.95

Sat. Fat (grams)

0.85

Carbs (grams)

34.15

Fiber (grams)

12.00

Net carbs

22.15

Sugar (grams)

8.80

Protein (grams)

10.13

Sodium (milligrams)

990.04

Cholesterol (grams)

0.00

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