Diabetic Living USA – July 2019

Chilean Lentil Stew
with Salsa Verde

ACTIVE: 30 min. TOTAL: 40 min.
TO MAKE AHEAD: Prepare stew through
Step 1. Refrigerate for up to 3 days.
Reheat on the stovetop or in the
microwave, adding water if necessary.
53g CARB

This vegetarian meal is hearty and satis-
fying. Don’t skip the parsley relish (salsa
verde)—it lends a tangy accent that bal-
ances the fl avors.

1 Tbsp. olive oil
1¼ cups fi nely chopped celery (4-6
stalks) or fennel (1 bulb)
3 small carrots, peeled and fi nely
chopped (½ cup)
½ cup fi nely chopped red bell
pepper
5 Tbsp. fi nely chopped shallot
(1 large), divided
2 large cloves garlic, minced
2 Tbsp. tomato paste
1½ cups French green lentils,
sorted and rinsed
4 cups low-sodium chicken broth
or vegetable broth, or water
¾ tsp. ground pepper, divided
½ tsp. salt, divided
1 small bunch Italian parsley,
fi nely chopped (about ¾ cup)
1 large lime, juiced (2 Tbsp.)
2 Tbsp. white-wine vinegar

1. Heat oil in a 4- to 6-qt. pot over
   medium-high heat. Add celery (or fen-
   nel), carrots, bell pepper, 3 Tbsp. shallot,
   and garlic. Cook, stirring, until softened,
   about 3 minutes. Add tomato paste; cook,
   stirring, for 30 seconds. Add lentils,
   broth (or water), ½ tsp. pepper, and ¼
   tsp. salt. Bring to a boil. Cover, reduce
   heat to low, and simmer until the lentils
   are tender, 35 to 40 minutes.


2. Meanwhile, combine parsley, lime
   juice, vinegar, and the remaining 2 Tbsp.
   shallot and ¼ tsp. each pepper and salt
   in a small bowl; stir well.


3. To serve, divide the stew among 4
   bowls and top each with a dollop of the
   salsa verde. Pass the remaining salsa
   verde separately.

SERVES 4: 1¼ cups lentils + about
2 Tbsp. salsa verde each
CAL 322, CARB 53g (fi ber 14g, sugars 6g),
FAT 5g (sat. fat 1g), PROTEIN 19g,
CHOL 0mg, SODIUM 455mg,
POTASSIUM 1,016mg.

we prefer French

don't fall apart

lentils (found in