Makes 6 servings

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Per serving: Calories: 176;

Fat: 1 g; Saturated

Fat: 0.1 g;

Calories from Fat: 4.9%;

Cholesterol: 0 mg;

Protein: 11.7 g;

Carbohydrates: 34.3 g;

Sugar: 7.5 g;

Fiber: 10 g;

Sodium: 560 mg;

Calcium: 123 mg;

Iron: 6.3 mg;

Vitamin C: 28.6 mg;

Beta-Carotene: 238 mcg;

Vitamin E: 1.8 mg

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Ingredients

1/4 cup vegetable broth
1/4 teaspoon salt
1/4 teaspoon crushed red pepper (optional)
3 to 4 tablespoons freshly squeezed lemon juice
1 1/2 cups quartered artichoke hearts 
2 24-ounce cans chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes

plus 1 cup tomato juice
1 bay leaf
1 cup dry red lentils
2 cups water
1 teaspoon ground coriander
2 teaspoons ground cumin
2 large garlic cloves, minced or pressed
1 onion, chopped
1/4 teaspoon ground black pepper

 

Directions

Heat the broth in a large saucepan. Add the onion and stir over medium heat for about five minutes, until golden.

 

Add the garlic, cumin, and coriander and cook for two minutes, stirring frequently.

 

Add the water, lentils, and bay leaf and bring to a boil.

 

Reduce the heat and add the tomatoes and their liquid, the artichoke hearts, lemon juice, and optional red pepper flakes. Simmer for about 20 minutes, or until the lentils are tender.

 

Remove and discard the bay leaf. Season with salt and pepper to taste.

 

Stored in a covered container in the refrigerator, leftover Lentil Artichoke Stew will keep for up to three days.

 

Notes: Use one 15-ounce can of water-packed artichoke hearts, or one 9-ounce package of frozen artichoke hearts, thawed.

 

If red lentils are unavailable, green lentils can be substituted. However, because green lentils will not cook properly in acidic foods such as tomatoes and lemon juice, you will need to cook them in water or vegetable stock until tender prior to adding them to the stew.

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