A GLP-1-Boosting Fiber Powerhouse
Serves 4.
Ingredients:
For the Stew:
- 1 cup dried French green lentils, rinsed
- 1 large onion, diced
- 3 carrots, diced
- 3 celery stalks, diced
- 4 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 small eggplant, diced
- 400g (14 oz) diced tomatoes
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 2 bay leaves
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon red pepper flakes (optional)
- 2 cups chopped kale
- 2 tablespoons fresh lemon juice
- ¼ cup fresh parsley, chopped
- Salt and pepper to taste
For the herbed cashew cream:
- 1 cup raw cashews, soaked in hot water for 30 minutes
- ¼ cup water
- 2 tablespoons lemon juice
- 1 garlic clove
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh chives, chopped
- ½ teaspoon salt
Instructions:
- In a large pot, heat 2 tablespoons of water or olive oil over medium heat. Add onion, carrots, and celery, cooking until softened (about 5 minutes).
- Add garlic, bell pepper, zucchini, and eggplant. Cook for another 5 minutes, stirring occasionally.
- Stir in tomato paste and spices (oregano, paprika, cumin, red pepper flakes), cooking for 1 minute until fragrant.
- Add lentils, diced tomatoes, bay leaves, and vegetable broth. Bring to a boil, then reduce heat and simmer, partially covered, for 25-30 minutes until lentils are tender.
- While the stew simmers, prepare the cashew cream by blending all ingredients until smooth and creamy. Add more water if needed to reach desired consistency.
- When lentils are tender, stir in chopped kale and cook for another 3-5 minutes until wilted.
- Remove bay leaves, stir in lemon juice and fresh parsley. Season with salt and pepper to taste.
- Serve in bowls with a generous dollop of herbed cashew cream on top.
Nutritional breakdown per serving (makes 4):
Calories: 385
Protein: 17g
Total Fat: 12g
- Saturated Fat: 2g
- Monounsaturated Fat: 6g
- Polyunsaturated Fat: 3g
Total Carbohydrates: 56g
- Dietary Fiber: 18g
- Soluble Fiber: 7g
- Insoluble Fiber: 11g
- Sugars: 9g (all naturally occurring)
Micronutrients :
Vitamin A: 185% DV
Vitamin C: 110% DV
Vitamin K: 170% DV
Folate: 90% DV
Thiamin (B1): 45% DV
Iron: 45% DV
Calcium: 15% DV
Magnesium: 30% DV
Potassium: 35% DV
Zinc: 25% DV
Copper: 65% DV
Manganese: 85% DV
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