From the American Institute for Cancer Research, www.aicr.org
30 minutes prep time | Serves 4
What you need:
1-1/2 Tbsp extra-virgin olive oil
8 small red-skinned potatoes, halved crosswise
4 or 5 carrots, halved and cut in 1-1/2-inch pieces
1-1/2 c finely chopped green onions
2 large garlic cloves, finely chopped
3/4 c small brown lentils
1 can (15 oz) diced tomatoes, including liquid
1 bay leaf
1 tsp dried oregano
Salt and freshly ground black pepper
1/2 c basil leaves, loosely packed
What you do:
Heat the oil in a medium Dutch oven over medium-high heat. Add the potatoes, cut-side down, and cook until browned, 8 to 10 minutes. Using tongs, remove the potatoes to a plate and set aside. (If they stick, work the tongs under the potatoes to release them.)
Add the carrots to the pot, saute for 5 minutes, and mix in onions and garlic. Cook until the onions are browned, about 8 minutes, stirring often. Add the lentils, tomatoes with liquid, bay leaf, and oregano. Add 3 cups of cold water. Bring the stew to a boil, reduce the heat, and simmer uncovered for 30 minutes.
Add the potatoes, and simmer until the potatoes and lentils are soft, about 30 minutes, adding 1/2 cup water if needed. Remove the bay leaf and season the stew to taste with salt and pepper.
For best flavor, make this stew a day ahead. Reheat it in a heavy pot, covered, over medium heat. Stir occasionally until heated through. If the stew is too thick, add some water before heating it.
To serve, divide the stew among four bowls and sprinkle with fresh basil.
Per serving: 460 Calories, 16 g Protein, 89 g Carbohydrates, 18 g Fiber, 6 g Total fat (1 g sat, 4 g mono, 1 g poly), 210 mg Sodium, Potassium, Vitamin C, Vitamin B3 (niacin), B6, Copper, Iron, Manganese, Vitamin B1 (thiamine), Folate, Pantothenic acid, Calcium, Magnesium, Phosphorus, Zinc