Red Lentil & Buckwheat Stew
This is a hearty, savory stew that's perfect after a long, cold day. Have this with some carrot sticks, a small salad, crackers, or toasted pita chips.
Servings: 4 bowls
Ingredients
- 1 onion, chopped
- 2-3 cloves fresh garlic, minced
- 6 cups vegetable broth, or water
- 1 cup red lentils
- 1 cup toasted buckwheat
- 1 tsp cumin, roasted, if possible
- 1 tsp garam masala
- 2 Tbsp ketchup, or tomato paste
- 1/2 tsp sea salt
- 2 cups spinach, chopped
- 6 mushrooms, sliced
Instructions
- Saute the onion and garlic in olive oil or a splash of vegetable broth or water, until soft.
- Add the broth/water, lentils, and buckwheat.
- Electric pressure cooker: close and lock the lid, and set high pressure for 5 minutes. Let the pressure release naturally.
- Stovetop: cover with a lid, bring to a boil, then turn down to simmer for 15 minutes.
- Meanwhile, saute the mushrooms in olive oil or a splash of vegetable broth or water, until very soft and browned.
- Once the lentils and buckwheat are soft, stir in the spices, ketchup/tomato paste, salt, and chopped spinach to wilt.
- Scoop into bowls, and top with a spoonful of sauteed mushrooms.
Nutrition
Calories: 331kcal | Carbohydrates: 64g | Protein: 17g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.4g | Sodium: 1190mg | Potassium: 575mg | Fiber: 12g | Sugar: 8g | Vitamin A: 1500IU | Vitamin C: 12.4mg | Calcium: 70mg | Iron: 4.3mg
