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Why You'll Love This low calorie lentil and kale stew for nourishing family suppers
- High in Protein: Lentils are an excellent source of protein, making this stew a great option for vegetarians and vegans.
- Low in Calories: This stew is incredibly low in calories, making it a great option for those looking to lose weight or maintain a healthy diet.
- Rich in Fiber: Lentils and kale are both high in fiber, which can help to lower cholesterol and regulate blood sugar levels.
- Easy to Make: This stew is incredibly easy to make, and can be prepared in under 30 minutes.
- Customizable: You can customize this stew to your liking by adding in your favorite vegetables or spices.
- Budget-Friendly: This stew is a great way to use up leftover vegetables and stretch your budget.
- Nourishing: This stew is a nourishing and comforting meal that's perfect for cold winter nights.
- Make-Ahead: This stew can be made ahead of time and refrigerated or frozen for later use.
Ingredient Breakdown
The key ingredients in this stew are lentils, kale, onions, garlic, and diced tomatoes. The lentils provide a boost of protein and fiber, while the kale adds a burst of vitamins and antioxidants. The onions and garlic add a depth of flavor, while the diced tomatoes provide a touch of acidity and sweetness. When selecting these ingredients, be sure to choose fresh, high-quality options. For the lentils, look for ones that are firm and have a slightly sweet aroma. For the kale, choose leaves that are crisp and have a deep green color. You can also customize this stew by adding in your favorite vegetables or spices.
How to Make low calorie lentil and kale stew for nourishing family suppers
Heat 2 tablespoons of olive oil in a large pot over medium heat. Be sure to use a high-quality oil that can handle high temperatures.
Add 1 chopped onion to the pot and cook until softened, about 5 minutes. Be sure to stir occasionally to prevent burning.
Add 2 cloves of minced garlic to the pot and cook for an additional 1-2 minutes, until fragrant. Be sure to stir constantly to prevent burning.
Add 1 cup of dried lentils to the pot and cook for 1-2 minutes, until lightly toasted. Be sure to stir constantly to prevent burning.
Add 4 cups of vegetable broth to the pot and bring to a boil. Be sure to use a low-sodium broth to keep the stew healthy.
Add 2 cups of chopped kale to the pot and cook until wilted, about 5 minutes. Be sure to stir occasionally to prevent burning.
Season the stew with salt and pepper to taste. Be sure to use a light hand when seasoning, as the flavors will meld together as the stew cooks.
Simmer the stew for 20-25 minutes, until the lentils are tender. Be sure to stir occasionally to prevent burning.
Serve the stew hot, garnished with chopped fresh herbs if desired. Be sure to enjoy the stew with a side of whole grain bread or a green salad for a well-rounded meal.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Be sure to reheat the stew to an internal temperature of 165°F before serving.
Tips for Perfect Results
Be sure to use fresh, high-quality ingredients to get the best flavor and texture out of your stew. This includes using fresh herbs, vegetables, and spices.
Be sure to cook the lentils until they are just tender, as overcooking can make them mushy and unappetizing. This should take about 20-25 minutes, depending on the type of lentils you are using.
Adding aromatics like onions, garlic, and celery can add a depth of flavor to your stew. Be sure to cook them until they are softened and fragrant before adding the lentils and broth.
Using a low-sodium broth can help to keep your stew healthy and flavorful. Be sure to choose a broth that is low in sodium and made with wholesome ingredients.
Adding a splash of acidity like lemon juice or vinegar can help to brighten the flavors in your stew. Be sure to add it towards the end of cooking time, as it can help to preserve the flavors.
Don't be afraid to experiment with different spices and seasonings to find the flavor combination that you like best. This can include adding cumin, paprika, or other spices to give your stew a unique flavor.
Common Mistakes to Avoid
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Not Cooking the Lentils Long Enough:
Fix: Be sure to cook the lentils until they are tender, which should take about 20-25 minutes. You can check for doneness by biting into a lentil - if it's still hard, it needs more cooking time.
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Overcooking the Kale:
Fix: Be sure to add the kale towards the end of cooking time, as it can become overcooked and mushy if cooked for too long. You can also add it raw and let it wilt into the stew, which can help preserve its texture and flavor.
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Not Using Enough Liquid:
Fix: Be sure to use enough liquid to cover the lentils and vegetables, as this can help to prevent burning and ensure that the stew cooks evenly. You can always add more liquid as needed, but it's harder to remove excess liquid from the stew.
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Not Seasoning Enough:
Fix: Be sure to season the stew generously with salt, pepper, and any other spices or herbs you like. You can always add more seasoning, but it's harder to remove excess seasoning from the stew.
Variations & Substitutions
To make a vegan version of this stew, you can substitute the chicken broth with a vegetable broth and omit the cheese. You can also add in some vegan protein sources like tofu or tempeh.
To make a gluten-free version of this stew, you can substitute the wheat-based broth with a gluten-free broth and omit the bread. You can also add in some gluten-free grains like quinoa or brown rice.
To make a spicy version of this stew, you can add in some diced jalapenos or red pepper flakes. You can also add in some spicy sausage or chorizo for an extra kick.
To make a hearty version of this stew, you can add in some diced potatoes or sweet potatoes. You can also add in some ground beef or lamb for an extra-rich flavor.
Storage & Make-Ahead
This stew can be stored at room temperature for up to 2 hours. Be sure to keep it in a cool, dry place and stir occasionally to prevent bacterial growth.
This stew can be stored in the refrigerator for up to 3 days. Be sure to keep it in an airtight container and reheat it to an internal temperature of 165°F before serving.
This stew can be frozen for up to 3 months. Be sure to keep it in an airtight container or freezer bag and thaw it overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use canned lentils?
While canned lentils can be convenient, they tend to be higher in sodium and lower in fiber than cooked lentils. If you do choose to use canned lentils, be sure to rinse them thoroughly and drain off any excess liquid before adding them to the stew.
Can I add other vegetables to the stew?
Absolutely! This stew is a great way to use up any leftover vegetables you have on hand. Some other vegetables that work well in this stew include carrots, zucchini, and bell peppers. Just be sure to adjust the cooking time based on the vegetables you add.
Is this stew gluten-free?
Yes! This stew is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to choose a gluten-free broth and omit any gluten-containing ingredients.
Can I make this stew in a slow cooker?
Yes! This stew can be made in a slow cooker, which is a great way to cook it while you're away from home. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Can I freeze this stew for later?
Yes! This stew can be frozen for up to 3 months. Simply cool it to room temperature, then transfer it to an airtight container or freezer bag and store in the freezer. Thaw overnight in the refrigerator before reheating.
Is this stew suitable for vegetarians and vegans?
Yes! This stew is suitable for vegetarians and vegans, as it does not contain any animal products. However, be sure to choose a vegan-friendly broth and omit any animal-derived ingredients.
Can I serve this stew as a main course?
Yes! This stew can be served as a main course, especially if you add some crusty bread or a side salad. It's also a great option for a weeknight dinner, as it's easy to prepare and can be made in advance.
low calorie lentil and kale stew for nourishing family suppers
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups vegetable broth, low sodium
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 large carrot, chopped
- 1 large celery stalk, chopped
- 2 cups chopped kale, stems removed
- 1 can diced tomatoes, low sodium
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Rinse the lentils, chop the onion, garlic, carrot, and celery, and remove the stems from the kale.
- Step 2: Heat the oil and cook the aromatics. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 8-10 minutes.
- Step 3: Add the lentils and broth. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Simmer the stew. Reduce the heat to low and simmer the stew, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the kale. Stir in the chopped kale and continue to simmer, covered, for an additional 5-7 minutes, or until the kale is tender.
- Step 6: Serve and enjoy. Serve the stew hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Store the cooled stew in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months.
- Make ahead: Prepare the stew up to a day in advance, then reheat and serve.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use a pressure cooker to reduce the cooking time to about 10-15 minutes.
