Bean and Lentil Ragout
A hearty stew offering some serious inflammation-fighting ingredients with some veggie protein on top.
INGREDIENTS | YIELDS 1 QUART; SERVING SIZE 1 CUP
- 1 large yellow onion
- 1 stalk celery
- ½ leek
- 1 carrot
- 6 fresh tomatoes
- 3 cloves garlic
- 2 sprigs thyme, leaves only
- ¼ bunch parsley
- 2 tablespoons olive oil
- ½ cup cooked cannellini beans
- ¼ cup red lentils
- ¼ cup yellow lentils
- 2 dried bay leaves
- ½ teaspoon ground cinnamon
- ½ teaspoon turmeric or curry powder
- ½ teaspoon chili powder
- ½ teaspoon cumin
- 1 quart Basic Vegetable Stock or low-sodium canned vegetable stock
Finely dice the onion, celery, and leek. Peel and finely dice the carrot and tomatoes. Mince the garlic and chop the thyme and parsley.
Heat the oil in a large stockpot to medium temperature. Add the onion, celery, leek, carrot, and garlic; sweat for 2 minutes. Add the tomatoes, beans, and lentils; stir for 1 minute.
Add the herbs and spices; stir for 1 minute, then add the stock. Reduce heat to medium-low, and simmer, uncovered, for 1 hour. Adjust seasoning to taste before serving.
PER SERVING: Calories: 293 | Fat: 8 g | Protein: 14 g | Sodium: 250 mg | Fiber: 12 g | Carbohydrate: 42 g
Benefits of Beans
Beans are an excellent source of 8 of the 9 essential amino acids necessary for the formation of a variety of proteins in the body. They also pack a powerful fiber punch with between 9 to 13 grams of fiber per cup. Their protein-fiber combination will keep hunger at bay for hours.