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Lentil Artichoke Stew | Can't Stay Out of the Kitchen | This delectable #stew is filled with #lentils #tomatoes & #artichokes. It's wonderful comfort food for #fall or #winter. #vegan #glutenfree #cleaneating

Lentil Artichoke Stew

Teresa Ambra
Lentil Artichoke Stew is scrumptious. This delicious spicy stew is made with lentils, artichokes and tomatoes. Add diced tomatoes with chipotle peppers for more zip! This stew is vegan and gluten free and wonderful comfort food for fall or winter nights. If you want a fantastic healthy and low calorie option for your dinner menu rotation, this stew is perfect.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dish, Soups, Stews and Chowders
Cuisine American
Servings 6
Calories 197 kcal

Equipment

  • 1 Dutch oven with lid
  • 1 sharp knife to cut vegetables
  • measuring cups
  • measuring spoons
  • 1 soup ladle
  • 1 wooden spoon

Ingredients
  

  • 1/2 cup vegetable broth or more
  • 1 onion diced
  • 1 leek green tops discarded, washed thoroughly and quartered and sliced
  • 6 cloves garlic finely minced
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 cup dry uncooked red lentils
  • 1 whole bay leaf
  • 2 cups water
  • 1 lemon (juice only)
  • 30 oz. can stewed tomatoes plus juice (I used two 15-ounce cans) recipe called for 2 24-oz. cans fire-roasted chopped tomatoes or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
  • 15 oz. can artichoke hearts quartered, drained
  • 1/4 tsp. crushed red pepper
  • 1/4 tsp. ground black pepper or to taste
  • 1/4 tsp. salt omitted

Instructions
 

  • Heat broth in a saucepan.
  • Add onion and leek and sauté on medium heat for about 5 minutes, until golden.
  • Add garlic, cumin and coriander and cook for 2 minutes, stirring frequently.
  • (Add more vegetable broth if necessary).
  • Add dry lentils, bay leaf and water to pot and bring to a boil.
  • Lower heat and add lemon juice, tomatoes plus their liquid, artichoke hearts and crushed red pepper.
  • Simmer for about 20 minutes or until lentils are tender.
  • Add pepper.
  • Stir to combine.
  • Serve.

Notes

NOTE: You may want to use 2 cans of diced tomatoes with chipotle peppers to give the stew even more zing!
 
NOTE: Soak lentils prior to using, an hour or more if possible, which will aid in digestion. Drain before adding to stock pot.
Recipe adapted from The Cancer Project.
 
© Can’t Stay Out of the Kitchen

Nutrition

Calories: 197kcalCarbohydrates: 38gProtein: 11gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.5gSodium: 671mgPotassium: 718mgFiber: 14gSugar: 8gVitamin A: 601IUVitamin C: 27mgCalcium: 115mgIron: 6mg
Keyword artichokes, gluten free, lentils, soup, stew, tomatoes, vegan
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