Lentil Stew

Red Hot Mamas around the world enjoy this dish. Lentils are a staple in the Blue Zones, where people are known to live the longest. Perhaps the high vitamin, mineral, and amino acid content of its legumes is the answer. This lentil stew contains no oils and is delicious, quick, and easy to make. Add a salad for a healthy light meal.
Yield: 4 servings

Lentil Stew Ingredients

  • 1 cup lentils, washed and drained
  • 2 large carrots, diced
  • 1 rib of celery, diced
  • 1 (8-ounce) can tomato sauce
  • 1/2 cup canned chickpeas, drained and rinsed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon snipped fresh dill

Lentil Stew Preparation

Pour 3 cups of water into a medium-sized saucepan and add the lentils. Bring to a boil over high heat and add all the other ingredients. Reduce the heat and simmer, covered, stirring occasionally, for about 40 minutes, or until the lentils are tender.
—Dr. Mache’s Kitchen


Per serving: 215 Cal.; 27 GI; 15g Prot.; 38g Carb.; 1g SFA; 2g MUFA; 5g PUFA; 0.1g Omega-3; 64mg Calc.; 359 mg Sod.; 848 mg Pot.; 6 mg Iron; 0mg Phytoestrogen; 11 g Fiber Find this and other delicious recipes in Eat To Defeat Menopause: The Essential Nutrition Guide for a Healthy Midlife by Karen Giblin and Mache Seibel, MD with a forward by Dean Ornish, MD.