Green lentil stew with fresh tomatoes

Green Lentil Dish with Fresh Tomatoes - A Healthy Delicacy for Fasting Days

When it comes to delicious and healthy dishes, green lentil food with fresh tomatoes proves to be an excellent choice. This recipe is not only easy to prepare but also packed with essential nutrients, making it perfect for fasting days or for those looking to adopt a healthier diet. Green lentils, rich in protein and fiber, combined with ripe tomatoes, offer an explosion of flavors and health benefits.

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total: 50 minutes
Servings: 4

Ingredients:

- 250 g green lentils
- 1 small onion or half a large onion
- 2 garlic cloves
- 3 large, fresh, ripe tomatoes
- ½ lemon juice
- Salt and pepper, to taste
- Optional: basil, oregano, turmeric, ginger (to taste)

History of Lentil Dish:

Lentils have a long history, being cultivated and consumed thousands of years ago. They are a staple food in many cultures, valued not only for their taste but also for their nutritional contribution. They are known for their high plant protein content, making them an excellent alternative to meat. The green lentil dish with tomatoes combines tradition with health, resulting in a delicious meal.

Step by Step:

1. Preparing the Lentils:
- Start by rinsing the green lentils in several waters. This step not only removes impurities but also helps improve the final texture.
- After rinsing, let the lentils soak in water overnight. This will reduce cooking time and aid digestion.

2. Boiling the Lentils:
- The next day, drain the lentils and rinse again under cold water.
- Place the lentils in clean water to boil for about 15 minutes. Don’t worry if they are not fully cooked, as they will continue to cook with the tomato sauce.

3. Preparing the Sauce:
- While the lentils are boiling, finely chop the onion and crush the garlic. These will add a rich flavor to the dish.
- Grate the tomatoes on a grater. This is an excellent method to achieve a finer sauce consistency without needing a blender.

4. Mixing the Ingredients:
- After the lentils have boiled for 15 minutes, drain the water. Add the grated tomatoes, chopped onion, and crushed garlic to the lentils.
- Add lemon juice, salt, and pepper to taste. Stir well with a wooden spoon, ensuring all ingredients are evenly distributed.

5. Cooking the Dish:
- Place the dish on the heat and wait for it to start boiling. Once it reaches boiling point, reduce the heat to low and cover with a lid.
- Let it simmer for about 20 minutes, until the tomato sauce reduces and becomes more concentrated.

6. Adding Flavors:
- If you like to add extra flavors, now is the time. You can incorporate fresh or dried basil, oregano, turmeric, or ginger, depending on your preferences.
- Let it cook for another 2-3 minutes to allow the flavors to blend.

7. Serving:
- Serve the green lentil dish with tomatoes warm, alongside a slice of fresh bread or a green salad. An interesting idea would be to serve it with Greek yogurt or an avocado mix, to add a creamy contrast.

Practical Tips:

- Choosing Lentils: Choose green lentils, which have a slightly earthy taste and a firm texture after cooking. Avoid split lentils, which will break down more quickly.
- Tomatoes: Use well-ripened tomatoes to achieve a sweeter and more flavorful sauce. Cherry tomatoes can also be used for a more intense flavor.
- Spices: Don’t hesitate to experiment with spices! Adding cumin or paprika could transform the dish into a spicy and interesting variant.

Nutritional Benefits:

- Lentils are an excellent source of plant protein, making them ideal for vegans and vegetarians.
- They contain soluble fiber, which helps maintain digestive health.
- Tomatoes are rich in antioxidants, vitamins C and K, contributing to strengthening the immune system.

Frequently Asked Questions:

1. Can I use canned lentils?
- Yes, you can use canned lentils, but make sure to rinse them well before use to remove excess salt.

2. How long does the lentil dish keep?
- The lentil dish keeps well in the refrigerator for 3-4 days. You can reheat it on the stove or in the oven.

3. Can I add other vegetables?
- Absolutely! Grated carrots or zucchini can be added for extra nutrients and to vary the texture.

4. What drinks pair well with the lentil dish?
- Fresh lemonade or warm herbal tea pair excellently with this dish.

In conclusion, green lentil food with fresh tomatoes is not only a simple recipe but also an explosion of flavors and health benefits, perfect for enjoying on fasting days or whenever you crave a healthy dish. I wish you good appetite and encourage you to share this recipe with your loved ones!