“Pasta & Lenticchie” (lentil soup served over Ditalini) was a staple in our house throughout my childhood. This simple, hearty, perfect-for-a-cold-day comfort meal was one of my favorites and still is. Lentils are a small but mighty little bean that are not only a great source of non-meat protein, but pack quite a punch with loads of vitamins. They’re also great for curbing hunger and also excellent for stabilizing blood sugar levels. Throw in the fact that they are inexpensive, low in calories, quick and easy to prepare and lentils are one bean worth adding into your meal rotations.
This Lentil Stew is a heartier version of a basic Lentil Soup that my family typically makes. The differences between the soup version and this one are the addition of potatoes, carrot & celery. The addition of these vegetables turns our soup into a thicker stew. We’ve served this version as-is with a crusty slice of bread or, to bulk it up a bit, served it over brown rice. Either way, this version is packed full of goodness and will keep your hunger pangs at bay.
Ingredients:
- 2 TBSP olive oil
- 1 large white onion, chopped
- 2 tsp. salt
- 4 stalks celery, chopped
- 8 oz. fresh spinach, rinsed & slightly chopped
- 2 cloves garlic, minced
- 1/4 tsp. dried Peperoncino (red pepper flakes) or more if you like it spicy
- 3 carrots, evenly chopped into bite-size chunks
- 1 bag (16 oz.) lentils, sorted through & rinsed
- 2 lbs. Yukon Gold potatoes, peeled & cut evenly into bite-size chunks
- Water
- Salt to taste
- Pepper to taste
- Pecorino Romano cheese or Parmigiano-Regiano, freshly grated
Cleaning the Lentils:
Clean & rinse your lentils. I usually do the lentil-sorting on a large cookie sheet – you’re basically looking for any small bits of non-lentil material which could be anything from a tiny stone to a bit of grain. I’ve had some packages of lentils that didn’t contain any non-lentil matter but occasionally you’ll find something. Once you sort through the lentils, put them in a colander and give them a good rinse. Set aside.
Making the Stew:
- In a large (5 qt.) dutch oven or stock pot, sauté the onion with the olive oil over medium heat for a minute or two, until the onion begins to soften.
- Sprinkle the salt over the onion and add the celery and spinach. Continue to sauté for another two minutes, stirring frequently.
- Add the garlic & red pepper flakes and carrots. Sauté for approximately two more minutes or until the spinach is nicely wilted, yet still has a pop of bright green color to it.
- Add the cleaned & rinsed lentils to the pot, stir the mixture to combine.
- Add enough water to cover the lentils (typically leaving 2 inches of room at the top of the pot). Bring to a boil, reduce heat, cover and simmer for 20 minutes.
- Sample the broth and add salt to taste. It is important to add salt at this step before you add the potatoes so they can be properly salted as they cook in the broth. Once you’re satisfied with the broth, add the potatoes & continue to simmer for another 15 minutes.
- Check the potatoes. Simmer for a few more minutes if the potatoes are not soft enough.
- This soup retains heat very well – we typically take if off the heat and let it cool for 10 minutes before doing a final taste-test to see if we need any extra salt.
- Serve in warmed bowls and sprinkle with freshly grated Pecorino Romano or Parmigiano-Regiano. Add a bit of freshly ground black pepper, if you desire.
Enjoy!
