Stewed beans (vegan)

Lentil stew: a delicious and comforting recipe

Lentils are a staple ingredient in many cuisines around the world, appreciated not only for their taste but also for their nutritional benefits. Lentils are an excellent source of plant-based protein, fiber, vitamins, and minerals. In our lentil stew recipe, this legume is transformed into a savory dish, perfect for any meal, whether it's during fasting days or simply a healthy choice.

Preparation time: 15 minutes
Cooking time: 60 minutes
Total time: 1 hour and 15 minutes
Servings: 4

Ingredients:
- 500 g lentils
- 2 medium onions
- 1 large carrot
- 1 bell pepper (preferably red or yellow for added color)
- 5 tablespoons of tomato paste
- A cup of water (approximately 150 ml)
- 1 teaspoon of sweet paprika
- 1 teaspoon of dried parsley
- Salt and pepper to taste
- Oil for sautéing (approximately 3 tablespoons)

Step by step:

1. Preparing the lentils
To achieve perfect lentils, it is essential to wash them well before soaking. Choose quality lentils without defects, and rinse them 2-3 times in cold water, ensuring they are clean. Soak them in cold water overnight. This step will not only reduce cooking time but also make the lentils more digestible.

2. Boiling the lentils
The next day, place a large pot of water on the heat. When the water starts to boil, add the drained lentils. Boil the lentils for 10-15 minutes. This step helps eliminate substances that can cause digestive discomfort. After boiling, drain the water and set the lentils aside.

3. Preparing the vegetables
Peel and finely chop the onions. The carrot should be peeled and grated on the large holes of a grater, and the bell pepper is washed and sliced. This combination of vegetables will add sweetness and flavor to your dish.

4. Sautéing the vegetables
In a large pot, add 3 tablespoons of oil and heat it over medium heat. Add the onion and sauté until it becomes transparent, then add the grated carrot and sliced bell pepper. Sauté the vegetables for 5-7 minutes, stirring occasionally to prevent sticking.

5. Adding flavors
After the vegetables are sautéed, add the tomato paste, water, salt, pepper, sweet paprika, and dried parsley. Mix well to combine all ingredients. This mixture will create a delicious sauce that will flavor the lentils.

6. Finishing the dish
Add the drained lentils to the pot and mix well. Let everything simmer on low heat, covered, for 20-30 minutes, until the sauce reduces and the flavors meld perfectly. It is important to stir occasionally to prevent sticking to the bottom of the pot.

7. Serving
The lentil stew is served warm, usually alongside pickles, which add a pleasant contrast of flavor. You can opt for pickled cucumbers, cabbage, or green tomatoes. A slice of fresh bread will perfectly complement this dish.

Helpful tips:

- Recipe variations: You can add other vegetables, such as zucchini or eggplant, to diversify the flavor. Additionally, a clove of garlic sautéed with the onion can bring an extra delicious aroma.
- Calories and nutritional benefits: Lentils are rich in plant-based protein, providing approximately 200-250 calories per serving. They are an excellent source of fiber, which helps maintain healthy digestion.
- Frequently asked questions:
- *Can I use canned lentils?* Yes, but make sure to rinse them well before adding, to remove excess sodium.
- *Is soaking the lentils necessary?* While not absolutely necessary, soaking makes lentils easier to digest and reduces cooking time.

Lentil stew is not just a simple recipe but also a healthy, filling, and flavorful choice. This dish is perfect for family meals, but also for enjoying on days when we want to indulge in a light yet flavorful preparation. Enjoy your meal!