BEEF & LENTIL STEW
10 oz. Lentils, brown, dry.
¾ gal. Water
4oz. Oil, blended
2 lbs. Beef, Stew meat, diced- ½ x ½
8oz. Onions – ½” diced.
8 oz. Carrots – ½” diced
2 Garlic Cloves rough chopped
½ cup Tomato Paste
1.5 cups Tomatoes, canned –diced.
4 oz. red wine vinegar
1 cup water
2tsp. coriander ground
1 tsp. salt
1 tsp Rosemary, fresh chopped
3 Basil Leaves, chopped
1 tbsp. capers, nonpareil
¼ cup Parsley, fresh chopped
Day before, Cover Lentils with about 2 qts. Water and cook slowly in a medium pot until tender, yet firm to the touch. When cooked, drain, chill and reserve for stew.
Heat oil in a medium sauce pot. Add diced beef to sear evenly in hot oil. Add remaining quart of water, cover and simmer to cook meat until most of water has evaporated, about 15 minutes.
Add onions, carrots and garlic to browned meat and sauté for a few minutes to color onions and garlic.
Add tomato paste to browning ingredients, stir in and then add diced tomato, vinegar and 1 cup water.
Add spices, rosemary, basil and capers.
Cover and simmer for about 10 minutes until carrots are cooked tender. Meat will also be tender at this point.
If liquids are evaporating too quickly, add another cup of water to stew.
Add chopped parsley and taste stew.
This stew serves about 8 to 10 people with a little extra for leftovers. Twice as good the 2nd day.
At POH we have occasionally served this dish with a scallion Brown rice or Whole Wheat Pasta and Roasted Brussels or Broccoli.
It has been a favorite of our clients for some time. Especially when we had added chopped crispy bacon to the stew at the very end.
Calories - 275 kcal carbs – 21.6 gm
Protein – 22.3 gm Fat – 11.3 gm
Chol – 43 mg Sodium – 78 mg
Fiber/Dtry – 4.4 gm Calcium – 53 mg