Last week when most of Southern California was complaining because it was a gloomy, rainy and overcast day I was actually enjoying every second of it.  It totally felt like Fall and I was loving it!  I wasted no time throwing together this stew so that I could enjoy a bowl of it for lunch with some whole wheat bread.  I made this in my slow cooker but you can also make it on the stove top.  Feel free to mix and match your favorite veggies to make this stew your own.  It freezes really well too so store the leftovers in freezer safe containers and you’ll be able to enjoy this meal all winter long!

~Sarah

Ingredients:

  • 1 medium yellow onion, finely chopped
  • 1 1/2 cups diced carrots
  • 3/4 cup diced celery
  • 2 cups potatoes, diced into small pieces (I used some small red potatoes I had on hand)
  • 1 can (5 ounces) sliced water chestnuts
  • 16 ounces sauerkraut
  • 3-4 cloves garlic, minced
  • 1 cup frozen sweet corn, thawed
  • 1 1/2 cup frozen peas, thawed
  • 2 cups lentils *see notes
  • 7 cups low sodium vegetable broth
  • 1 tbsp oregano
  • 1 tbsp parley
  • 1 can (6 ounces) no salt added tomato paste

Preparation:

  1. In a large soup pot sauté the onions in a tiny bit of vegetable broth over medium high heat.  Once the onions are translucent add in the rest of the ingredients.

    Saute onions until they are translucent. I sautéed mine right in my slow cooker but if you don't have that ability, sauté them first on the stove top.

  2. Stir well and then bring the stew to a boil.  Reduce heat to low, cover and let cook for about 30-45 minutes or until the potatoes are tender.

    Toss all the ingredients in your soup pot or slow cooker

  3. You can also make this in your slow cooker.  Add the sautéed onions (if you’re in a hurry and don’t have time to sauté your onions just add them directly to your slow cooker without sautéing first) along with the other ingredients, cover and cook on low for 4 hour or until the potatoes are tender.

Nutritional Info:

Makes approximately 13 cups.

Serving size 1 cup.

Nutrients per serving:  Calories: 214.5, Cal. from Fat: 11, Total Fat: .5g, Sat. Fat: 0g, Carbs: 40.5g, Fiber: 10.5g, Sugars: 6g, Protein: 9.5g, Sodium: 211.5mg, Chol: 0mg

Notes:

Black Beluga Lentils

I used a Black Beluga lentil in this recipe (although you can use any type of lentil in this recipe that you like).  This particular type of lentil holds it shape really well when cooked and is a bit firmer than other types of lentils.

Store leftovers in an airtight container in the fridge for up to one week.  Stew can also be stored in the freezer for up to 6 months.

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