There’s something so comforting about a warm bowl of homemade stew.
Want to make it even better?
Dip a big piece of crusty, seedy, whole grain bread into the broth and enjoy!
This one pot wonder provides a good balance of carbohydrates, protein, fat, and fibre. Including all of these nutrients in a meal means you’ll feel satisfied right after eating it. Plus, it’ll keep you feeling full for a longer period of time.
I made this stew with water, but you can also use sodium free vegetable or chicken broth. One shortcut for busy cooks is to use canned lentils instead of dried ones. Double up on the recipe and freeze the leftovers for another time.
Eat This Mindfully
Prepare: Take a few deep breaths and scan your body. Do you notice yourself holding tension in your stomach, shoulders, jaw, or anywhere else? If so, relax those areas as much as you can. What do you notice about your hunger and fullness levels?
Look: What shapes, colours, textures do you see in your bowl? How much food is there?
Smell: Take a deep breath and smell the stew. Notice if you enjoy the way it smells. Can you smell the olive oil, basil, and Parmesan cheese?
Taste: What do you notice about the textures of the vegetables and the lentils? Do you taste the sweetness from the carrots? Or the slight bitterness of the kale?
Check in: What changes do you notice in your hunger and fullness? How do you know when you’re ready to stop eating?
- 2 tbsp oil
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1/2 tsp dried basil
- 1/2 cup whole lentils
- 2 cups water or broth
- 2 cups kale, roughly chopped
- 1 medium zucchini, diced
- 2 Roma tomatoes, seeded and diced
- Salt & pepper to taste
- Grated Parmesan cheese, extra virgin olive oil, fresh basil leaves
- In a large soup pot, heat up oil over medium heat. Add onion and caramelize. This step is important for adding flavour to the soup, so cook the onions until they are well browned, about 15-20 min.
- Add garlic, carrots, celery, dried basil, lentils, and water / broth. Bring up to a boil over high heat, then turn heat to medium-low and simmer until lentils are soft.
- Add zucchini, kale, and tomatoes and cook until veggies are tender.
- Season to taste with salt and pepper, garnish as desired before serving.