This weeks hearty Orange Vegetable and Lentil winter stew is loaded with all things orange that are good for you! It is another magazine find, and yet again I’ve altered a few things to make it healthier.
Vegetables and fruits that are bright orange get their color from a high concentration of Beta-carotene. Why is that important for your health? Because Beta-carotene helps your body create Vitamin A and is a powerful antioxidant that helps boost your immune system. It also aids in good vision – didn’t your mother always tell you to eat your carrots?
So what comes to mind when I say “eat orange foods”? Carrots and oranges? Well – here’s a LOT more orange things you might not have thought of. Enjoy!
Orange Vegetable and Lentil Stew
2 Tbsp coconut oil
1 onion diced
2 tsp ground cumin
3/4 tsp ground allspice
1/2 tsp cayenne pepper (if a milder stew is desired, use 1/4 tsp)
1/2 tsp white pepper
1/2 tsp turmeric
1 Orange pepper, seeded and diced
2 cups carrots, diced
2 cups sweet potatoes, diced (skin off or on, your choice)
2 cups of an Orange squash (pumpkin, kobacha like I used, butternut) peeled, seeded and diced
1.5 cups dried red lentils
1.5 tsp celtic sea salt
1 bay leaf
1/4 tsp grated orange rind
1/2 cup fresh squeezed orange juice (one orange)
3 Tbsp fresh lemon juice (above 1/2 a lemon squeezed)
1/2 cup chopped fresh cilantro
In a large pot heat oil and saute onion until it’s transparent. Stir in cumin, allspice, cayenne, turmeric and white pepper – saute another minute to blend spices. Add orange pepper, carrots, sweet potato, squash, lentils, salt, bay leaf, and orange rind. Cook – stirring often for about 10 minutes.
Add 6 cups of purified or filtered water (or home made veggie soup) and bring to a boil. Reduce heat and simmer until the vegetables are softened and lentils are cooked – about 30 minutes. ***NOTE: red lentils are SUPPOSED to turn to mush, you have NOT done anything wrong!***
Remove bay leaf, stir in orange and lemon juices. Add cilantro right before serving.
Makes 6-8 servings.
Optional variation: if you want to add some ground turkey or chicken, do that at the beginning and put it in with the onion.
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Orange Vegetable and Lentil Stew Photo Credit: Her View Photography