Weight Loss Surgery Cookbook

252 Part III: Simple Recipes to Enjoy Anytime

Meaty Lentil Stew

Lentils are not only delicious, but when cooked just right, they make your stew creamy.

Different varieties of lentils are classified by size and color. Green and brown lentils

keep their shape better after cooking, but no matter what kind you use, they’re all a

great source of fiber and protein.

Stage: Regular foods

Preparation time: 15 minutes

Cooking time: 1 hour, 15 minutes

Yield: 8 servings (1 cup each)

2 tablespoons olive oil

2 cloves garlic, finely chopped

1 medium onion, finely chopped

4 ounces fully cooked ham, diced

2 ounces Genoa salami, diced

1 bay leaf

4 cups water

2 cups low-sodium chicken broth

(^1) ⁄ 2 teaspoon black pepper
11 ⁄ 2 cups dried lentils, sorted and rinsed
1 Heat oil in a medium pot over medium-high heat. Add the garlic and onion and sauté
5 minutes, stirring frequently, until onion is tender. Stir in the ham and salami and cook
over medium heat for 5 minutes, stirring frequently.
2 Stir in the bay leaf, water, broth, pepper, and lentils. Heat to boiling; then reduce heat,
cover, and simmer for 1 hour, stirring occasionally, until lentils are tender. Remove the
bay leaf and serve.
Tip: Bags of lentils may have little stones from the milling process, so make sure to sift
through them and sort out any stones before cooking.
Per serving: Calories 210 (From Fat 70); Fat 8g (Saturated 2g); Cholesterol 15mg; Sodium 340mg; Carbohydrate
24g (Dietary Fiber 4g); Protein 14g; Sugar 1g.