Tuesday, June 07, 2011

West African Lentil Okra Stew

Another FAST and tasty recipe from the vegan cookbook Eat for Health by Dr. Joel Fuhrman. It is very filling, and the okra adds great flavor! Note the number of servings - this is a great soup to make for guests. Otherwise, freeze the leftovers.

Serves: 8
Prep Time: 20 minutes

  • 2 cups red lentils (I just use regular lentils from the average grocery store)
  • 2 T tomato paste
  • 1/2 c. smooth, natural, no-salt peanut butter at room temperature
  • 4 T Dr. Fuhrman's VegiZest (I use Vogue VegeBase instead)
  • 4 c. carrot juice (I use tomato juice, as pure as I can find)
  • 2 cups frozen chopped onion (to save time; but I usually just chop a fresh onion since that's cheaper)
  • 16 oz. frozen okra, thawed and cut in half crosswise (um, I just buy frozen okra that's already chopped and throw it in the pot, still frozen)
  • 16 oz. frozen chopped kale or collard greens (I use frozen chopped spinach since it's easier to find - although the kale and collard greens have a higher nutrient density, so they would make the soup more "filling")
  • 1 15-oz. can whole no-salt crushed or chopped tomatoes
  • 1 medium sweet potato, chopped
  • 4 cloves garlic, minced or pressed
  • 3 tsp chili powder
  • Pinch cayenne pepper
In large saucepan (HA! more like "super-large cooking pot"), simmer red lentils in 3 cups of water for 15 minutes.

In mixing bowl, whisk tomato paste, peanut butter, VegiZest, and carrot juice [or various substitutes], then add to simmering lentils. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for about 20 minutes.

Uncover and simmer another 20 minutes.

One serving contains:
[Remember, this is an ENTREE soup, hence the higher numbers] Calories 413.6, Protein 23g, Carbohydrate 65.2, Fat 9.5g, Sodium 137.9mg

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