WHAT’S IN IT
· 2 T avocado oil
· 2 cloves garlic
· 2 shallots
· 4 large carrots
· 4 stalks celery
· 1/4 t each sea salt and black pepper
· 3 cups red baby potatoes
· 4 cups vegetable broth
· 2-3 sprigs fresh rosemary
· 1 bay leaf (optional)
· 1 cup uncooked green or brown/black lentils
· 2 cups chopped kale
HOW TO MAKE IT
1. Rinse and drain the lentils
2. Mince the garlic
3. Slice the carrots and celery into ¼” pieces
4. Cut the potatoes into bite sized pieces
5. Heat a large pot over medium heat. Once the pot is hot add oil, shallots, carrots, and celery. Season with a little sea salt and pepper. Stir.
6. Cook, stirring regularly, for 4-5 minutes.
7. Add potatoes, garlic and a little more sea salt and pepper. Stir and cook for 2 minutes
8. Add vegetable broth, the bay leaf and rosemary and increase heat to medium high. Once the broth is gently bubbling add the lentils and stir. When the broth starts to bubble again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender
9. Add the kale, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it's become too thick, or other herbs for more flavor.
10. Remove bay leaf before serving. Enjoy as is or serve with brown or cauliflower rice
Notes
*In place of red potatoes, you can substitute purple potatoes, butternut squash or sweet potato
*In place of rosemary you can substitute thyme and add other herbs. Cumin is always a good add.
* Leftovers will keep in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.
WHY IT’S HEALTHY
Lentils are a great source of cholesterol-lowering fiber, which helps prevent blood sugar levels from rising rapidly after a meal. Lentils are also a good sources of seven important minerals, B-vitamins, and protein. Potatoes are another high fiber food that offers significant protection against cardiovascular disease and cancer. They are also a good source of vitamin B6, potassium, vitamin C, manganese and niacin. Potatoes also contain a variety of phytonutrients that have antioxidant activity, including carotenoids and flavonoids which boost immunity and helping to reduce inflammation and oxidative stress. Fresh garlic is one of the most nutritious foods on the planet. It has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating.