Jan 18

Jan 18 Immune Boosting Lentil Stew

Maybe it’s the time of year or maybe it’s because I have a toddler in preschool, but like, give me allllll the superfood immune boosters, okay?! And lets face it, these days food is so much more than just filling our plate and shoveling our faces (I’m still filling my plate and shoveling my face, btw). Food is an opportunity to fill your body with all kinds of amazing components that will help you to live your very best (long) life! It’s actually so amazing! Food is medicine!!

Ok, off my soapbox (kind of). Let me get to the point! I made a quick and easy lentil stew that is not only super filling and delicious, but it’s the immune boost that your body is craving. I used to be so afraid to make lentils because for whatever reason I assumed it was some multi-step, in-depth process. Well guess what, it’s not! It’s more of like, dump it in the pot, stir it, put the lid on and BAM!

So what makes this “immune boosting”? Lemme fill you in on some of the big guns…

Garlic. Garlic is natures penicillin. It has natural antibiotic properties that attack and kill bad bacteria while strengthening the good. Not only will garlic kill your cold, it will lower your blood pressure and cholesterol AND decrease your risk of cancer.

Turmeric. If you’re not sneaking turmeric in everything, you’re missing the health boat. It tops the list as one of THE BEST things you can put in your body and just this ingredient alone makes this dish “immune boosting”. Turmeric decreases inflammation, fights free-radicals, is a major antioxidant, cleanses your liver, is a natural pain reliever, aids in digestion, and so. much. more!!! TIP! Turmeric’s amazing qualities are only awakened when combined with black pepper, so anytime you’re using it, add a tad of black pepper to reap the full bennies.

Lentils. Lentils are one of nature’s perfect foods. They are a compound of protein and fiber with minimal carbohydrates, and they are FULL of nutrients. We’re talking iron, folate, B-vitamins, zinc, manganese, and like waaaay too many to name. They fiber fills you, attaches itself to toxins hanging around in your body, and escorts the toxins out. Sign me up!!

Apple Cider Vinegar. Another bad bacteria killer, apple cider vin will balance your PH, lower your blood sugar & cholesterol, and help you fight that pesky cold/cough. Apple cider vinegar is a winner and incorporating it into your diet is a no-brainer.

Cilantro. FYI herbs are considered “leafy greens” and are packed with nutrients! Cilantro is one of my faves and if you follow me on insta @katiewebbernyc you know that I put it on everything! Top this stew with cilantro or your favorite fresh herbs and pack a health punch!

These are just a few highlights of what makes this stew amazing. Of course it’s all whole food, plant based, but will satisfy any meat eater (it satisfied my huz!). And low key, basic, easy, blah blah blah…

I served my stew next to some white rice, but it also stands perfectly on it’s own. Of course I like to add toppings, so I’ll list some ideas for toppings below.

Enjoy!

Katie

Ingredients

1 tbsp coconut oil

4-6 garlic cloves, diced (I used 5)
1 cup diced onion (I used red, but white or yellow will work)
1 cup diced celery (I like to include the leaves!)
2 cups diced carrots
2 cups diced potato (I used yellow potato, but red or white works)
2 tsp ground turmeric
1/2 tsp black pepper
2 cups rinsed/drained lentils of your choice (I used green)
5 1/2 cups mushroom stock (can use veggie stock or beef/bone if you’re not a veg)
1/3 cup full fat (unsweetened) coconut milk from can
1 tbsp apple cider vinegar
1 tbsp tamari (liquid aminos or soy sauce works too)
**An inch of grated fresh ginger would be an extra delicious boost in this recipe!

Toppings

Fresh cilantro
Lime wedge
Pumpkin seeds
Shredded cabbage
Green onions
Sriracha (or your fave hot sauce)

Directions

In a large pot, over medium high heat, add coconut oil and garlic (and ginger if you’re using it!) & stir for 20 seconds. Add diced onion, celery & carrots and sautè for 3-5 minutes, until veggies have softened. Add potato, turmeric & black pepper and stir another 3 minutes. When aromas have awakened, add rinsed/drained lentils and toss with veggie mixture. Add broth of your choice (I love mushroom broth, found with the other broths in the grocery store), and stir to combine. Once the mixture is bubbling, lower heat and place the lid on for 25-35 minutes, stirring occasionally. When lentils are tender add coconut milk, apple cider vinegar & tamari and stir to combine. Now is the time to taste for seasoning and add salt if desired. Serve alongside white rice or alone, topped with fresh herbs, lime and a touch of hot sauce