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Making Mayo’s Recipes: Lentil ragout stew
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Any color of lentils may be used in this thick stew, but red lentils will give the dish a beautiful rich color.
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Journalists: Broadcast-quality video (1:28) is in the downloads at the end of the post. Please 'Courtesy: Mayo Clinic News Network.'
LENTIL STEW
Serves 6
1 teaspoon olive oil
1 cup chopped onions
6 medium tomatoes, chopped
5 cups water
1 cup raw red lentils
1 tablespoon chopped fresh thyme
4 cloves garlic, minced
1 teaspoon kosher salt
¼ teaspoon ground black pepper
Heat a medium saucepan on medium-high heat. Add the oil. Saute the onions for 2 to 3 minutes. Add the tomatoes and saute for another 3 minutes, stirring frequently. Add the water and lentils; cook until most of the water is absorbed, about 20 minutes. Stir in the thyme, garlic, salt and pepper. The stew should be fairly thick but not dry.
Nutritional information per serving size 1 ramekin: cup: 152 calories; 1 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 0 mg cholesterol; 179 mg sodium; 27 g total carbohydrate; 12 g dietary fiber; 5 g total sugars; 10 g protein.
