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Lentil Stew
Lentils are a very versatile and
nutritious legume. With or without meat, the stew is very
high in protein and nutrients. The approach to seasoning this
dish is definitely French. The flavors build layer by layer,
starting with typical french diced vegetables known as mire poix, which
is diced carrots, celery and onions. Later, add the thyme,
parsley and bay leaf. This combination is known as boquet
garni. Traditionally, the herbs are fresh and either put in a
cheesecloth pouch that can be removed later or tied together as sprigs
so that it can be removed. Try to use the fresh
herbs if possible and make sure you remove the bay leaf before
serving. Using beef boullion is also ok, but homemade broths
give much better results. If you preferred a more Asian
flavoring, substitute for the boquet garni 2 teaspons cumin, 1 teaspoon
ginger and 1/4 teaspoon turmeric. This gives it a warmer,
richer flavor
Ingredients:
500g (1 lb) meat, either cubed or mince (optional)
2 tablespoon olive oil
2 medium carrots, peeled and cut into small dice
2 stalks celery, cut into small dice
2 med onions, cut into small dice
6 cups (1 liter) beef broth
1/2 cup red wine
1-2 cloves garlic minced
1 teaspoon thyme
2 teaspoons minced parsley
1 bay leaf
1 1/2 cups brown lentils (masoor dal) picked over and rinsed
salt and pepper to taste
2 tbsp tomato paste
2 diced tomatoes
1 sprig cilantro chopped
If you are using meat in a heavy bottomed pot, brown in 1 tablespoon of
oil. Remove the meat and set aside.
In the same pot, add 1 tablespoon oil and add carrots, celery and
onions and saute over medium heat until the vegetables are slightly
browned. Lower the heat and add the garlic to the
vegetables. If the heat is too high the garlic could burn
resulting in a bitter taste. After one minute, add the broth,
making sure to scrape the bottom of the pan to release all those bits
of flavor. Add the thyme, parsley, bay leaf, salt and pepper
and increase the heat. Just at it reaches a boil, add the
lentils and the meat if you are using it. As soon as it
reaches a boil again reduce the heat to a simmer. Stir in the
tomato paste and add the chopped tomatoes.
Simmer until the lentils are soft but not mushy and stir the pot
occaisionally. Keep some hot water on hand to add to the pot
if the stew gets too thick. Adding cold water will reduce the
temperature of the dish too much. Season to taste.
Just before you serve, sprinkle the cilantro over the stew.
Serve with whole wheat bread, brown rice or polenta.
Combining the lentils with one of these grains increases the
protein content of the dish.
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