This weeks hearty Orange Vegetable and Lentil winter stew is loaded with all things orange that are good for you! It is another magazine find, and yet again I’ve altered a few things to make it healthier.
Vegetables and fruits that are bright orange get their color from a high concentration of Beta-carotene. Why is that important for your health? Because Beta-carotene helps your body create Vitamin A and is a powerful antioxidant that helps boost your immune system. It also aids in good vision – didn’t your mother always tell you to eat your carrots?
So what comes to mind when I say “eat orange foods”? Carrots and oranges? Well – here’s a LOT more orange things you might not have thought of. Enjoy!
Orange Vegetable and Lentil Stew
2 Tbsp coconut oil
1 onion diced
2 tsp ground cumin
3/4 tsp ground allspice
1/2 tsp cayenne pepper (if a milder stew is desired, use 1/4 tsp)
1/2 tsp white pepper
1/2 tsp turmeric
1 Orange pepper, seeded and diced
2 cups carrots, diced
2 cups sweet potatoes, diced (skin off or on, your choice)
2 cups of an Orange squash (pumpkin, kobacha like I used, butternut) peeled, seeded and diced
1.5 cups dried red lentils
1.5 tsp celtic sea salt
1 bay leaf
1/4 tsp grated orange rind
1/2 cup fresh squeezed orange juice (one orange)
3 Tbsp fresh lemon juice (above 1/2 a lemon squeezed)
1/2 cup chopped fresh cilantro
In a large pot heat oil and saute onion until it’s transparent. Stir in cumin, allspice, cayenne, turmeric and white pepper – saute another minute to blend spices. Add orange pepper, carrots, sweet potato, squash, lentils, salt, bay leaf, and orange rind. Cook – stirring often for about 10 minutes.
Add 6 cups of purified or filtered water (or home made veggie soup) and bring to a boil. Reduce heat and simmer until the vegetables are softened and lentils are cooked – about 30 minutes. ***NOTE: red lentils are SUPPOSED to turn to mush, you have NOT done anything wrong!***
Remove bay leaf, stir in orange and lemon juices. Add cilantro right before serving.
Makes 6-8 servings.
Optional variation: if you want to add some ground turkey or chicken, do that at the beginning and put it in with the onion.
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Orange Vegetable and Lentil Stew Photo Credit: Her View Photography
Hello, I would like to make a supply of this for lunches over the week. Is it ok to freeze?
sure is Luke. Most of the time when we make any of the recipes here, we make double or triple batches and freeze a good portion of it