Lentil and Mushroom Stew

By Dani Potts | July 30, 2024

INGREDIENTS

  • 5 cups crimini mushrooms or mushroom of choice, sliced
  • 3 medium carrots
  • 5 cloves of garlic, minced
  • 1 teaspoon paprika
  • 1 bay leaf
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 tablespoons fresh thyme leaves
  • 4 tablespoons white wine vinegar
  • 1 teaspoon miso paste
  • 6 cups mushroom broth or vegetable broth
  • 2 cups kale, chopped
  • 1 cup dried lentils, rinsed and drained

Optional: Serve with toasted sourdough or whole grain bread

INSTRUCTIONS

  1. In a pot over medium heat, warm 2 tablespoons of olive oil over medium heat. Add the onions and carrots and saute for about 5 minutes or until the onions are softened and translucent.
  2. Add sliced mushrooms to the pot with a pinch of salt. Cook for about 10 minutes to draw out the moisture. 
  3. Stir in minced garlic, paprika, bay leaf, and fresh thyme. Mix until fragrant(about 30-60 seconds). 
  4. Pour in white wine vinegar and mix for about 3 minutes. Stir in the lentils and mix until well combined(about 1 minute). 
  5. Add in the broth and give a good mix. Bring the mixture to a bowl, cover, and reduce to a simmer for about 20-30 minutes or until the lentils are your desired tenderness. After the lentils are cooked, mix in the kale until wilted(about 2-3 mins)
  6. Uncover the pot and turn the heat off. Mix in the miso paste and add salt or pepper to taste. 
  7. Ladle the soup into a bowl and serve with an optional sourdough or whole grain toast. Enjoy!

BENEFITS

Explore diabetes-friendly recipes this month, with lentils taking the lead. These nutritional powerhouses, along with their legume companions, play a crucial role in diabetes prevention and management due to their high fiber and protein content. The secret lies in their soluble fiber, which slows down sugar absorption in the digestive tract, promoting stable blood sugar levels. Coupled with oats, barley, quinoa, and other legumes, lentils offer a practical and flavorful approach to maintaining a balanced and health-conscious lifestyle. Dive into the month of diabetes-friendly recipes, where lentils stand as a reliable ally in achieving a tastier and more mindful way of eating!