Melting Pot Lentil Stew
I wasn’t sure what ethnicity this dish fell under with German sausage + cabbage and Indian spices, so I guess it’s just a flavor melting pot. I created this stew with a bunch of ingredients I had on hand, but you can adjust the veggies and seasonings to taste.
- 3/4 cup brown lentils, rinsed
- 32 oz carton vegetable broth
- 2 chicken sausage links (I used Trader Joe’s Spinach + Fontina)
- 1/2 cup cooked quinoa (Feel free to omit this or use another grain – or cook some quinoa from scratch in the lentil pot)
- 2 carrots, sliced
- 2 cups shredded green cabbage (or any other green!)
- 1 smallish sweet potato, cubed
- 1 tsp garam masala
- 1/2 tsp yellow curry powder
- Sprinkle cayenne
- Sprinkle garlic powder
- Combine lentils and broth in a saucepan and bring to boil. Reduce heat to low and simmer for ~20-25 minutes.
- When lentils are nearing 20 minutes, saute chicken sausage in cooking spray or olive oil until brown. Add cabbage and cook until it begins to wilt. You may need to deglaze pan if it gets too much brown gunk on the bottom – that is good stuff! (I used about 1/4 a cup water to deglaze both inbetween sausage and cabbage and after they went into the pot with the lentils.)
- When sausage + cabbage are cooked, add to lentils + broth along with spices.
- Meanwhile, microwave sweet potato + carrot on high for about 4-5 minutes with a few tbsp of water in the bowl, until they are fork tender. (You can also saute them or roast them in the oven, but I chose the quickest method here).
- Add potato + carrot and spices to pot and simmer for 10-15 minutes more to meld flavors. You may need to add a bit more broth if you prefer a more liquid soup.
- Portion into bowls and top with a dollop of plain yogurt
Makes about 4 portions, each about 1.5 cups. Each portion is roughly 325 calories, 6 grams fat, 15 grams fiber (!!), and 20 grams protein.