Lentil-Spinach Stew

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The link for this was posted earlier in the week. Here it is formatted for

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<!DOCTYPE mx2 SYSTEM " mx2.dtd " >

<mx2 source= " MasterCook 6.0 " date= " March 31, 2001 " >

<Summ>

<Nam>

Lentil-Spinach Stew

</Nam></Summ>

<RcpE name= " Lentil-Spinach Stew " author= " Ruth Hoffman " >

<RTxt>

<![CDATA[

* Exported from MasterCook *

 

Lentil-Spinach Stew

 

Recipe By :Ruth Hoffman

Serving Size : 5 Preparation Time :0:00

Categories : Soups And Stews Vegan

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 medium onion -- chopped

vegetable stock -- to saute

5 cloves garlic -- finely chopped

175 grams split red lentils -- rinsed (6 ounces or

1 14-ounce can can chopped tomatoes (with juice) -- (400g)

4 teaspoons stock powder -- or equivalent stock

1 tablespoon vegan Worcestershire sauce -- or dark soy sauce

1/2 teaspoon salt

1 teaspoon dried thyme

1/2 teaspoon ground fennel seed

1 bay leaf

2 medium carrots

250 grams fresh or frozen chopped spinach -- (9 ounces)

1 tablespoon balsamic vinegar or red wine vinegar

 

Saute the onion in vegetable stock until soft but not browned. When the

onion is soft, add the garlic, lentils, tomatoes, stock powder,

Worcestershire / soy sauce, salt, thyme, fennel and bay leaf to the pan,

along with 900ml (32 fl oz, 4 cups) water.

 

Bring to a boil, then reduce heat, cover pan, and simmer for about 20

minutes, until the lentils have started to break up. Stir occasionally.

 

Meanwhile, peel the carrots and chop into 1 cm (¼ inch) cubes. If using

fresh spinach, wash, remove large stalks and chop roughly.

 

Add the carrots and spinach to the pan. Stir until mixed, and until frozen

spinach has defrosted. Cover and simmer a further 15 minutes, or until

lentils and vegetables are cooked. Remove bay leaf and stir in vinegar.

 

 

 

 

 

 

 

Source:

" Kate's Cookery Site - http://www.ox.compsoc.net/~kake/cookery/ "

S(Formatted by):

" Lindell Martin on March 31, 2001 "

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 178 Calories; 1g Fat (3.6% calories

from fat); 13g Protein; 33g Carbohydrate; 14g Dietary Fiber; 0mg

Cholesterol; 1295mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2

Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

 

NOTES : This recipe was posted on the Fatfree mailing list by Ruth Hoffman.

This is pretty much as Ruth posted it; I've only made a few changes to the

presentation and ingredients, and added measurement conversions. It's a

fairly simple recipe, but really delicious.

 

This ends up tasting fairly tomato-ey. Use only 1/2 can if you're not too

fussed on tomato flavour. It also ends up fairly soupy - if you want it

thicker, leave it until the next day to thicken, or use less water, or

remove the lid for the last 10 minutes to allow water to evaporate. Using

frozen chopped spinach gives a more homogeneous texture - fresh spinach will

be in larger pieces. I sometimes like a mixture of the two. -- -- Kate L

Pugh

 

Nutr. Assoc. : 0 0 0 3920 2470 5764 1656 0 0 3269 0 0 3407 2140

 

]]>

</RTxt>

<Serv qty= " 5 " />

<PrpT elapsed= " 0:00 " />

<CatS>

<CatT>

Soups And Stews

</CatT>

<CatT>

Vegan

</CatT>

</CatS>

<IngR name= " onion " unit= " medium " qty= " 1 " >

<IPrp>

chopped

</IPrp>

</IngR>

<IngR name= " vegetable stock " >

<IPrp>

to saute

</IPrp>

</IngR>

<IngR name= " garlic " unit= " cloves " qty= " 5 " >

<IPrp>

finely chopped

</IPrp>

</IngR>

<IngR name= " split red lentils " unit= " grams " qty= " 175 " >

<IPrp>

rinsed (6 ounces or 1 cup)

</IPrp>

<INtI>

3920

</INtI>

</IngR>

<IngR name= " can chopped tomatoes (with juice) " unit= " 14-ounce can " qty= " 1 " >

<IPrp>

(400g)

</IPrp>

<INtI>

2470

</INtI>

</IngR>

<IngR name= " stock powder " unit= " teaspoons " qty= " 4 " >

<IPrp>

or equivalent stock cube

</IPrp>

<INtI>

5764

</INtI>

</IngR>

<IngR name= " vegan Worcestershire sauce " unit= " tablespoon " qty= " 1 " >

<IPrp>

or dark soy sauce

</IPrp>

<INtI>

1656

</INtI>

</IngR>

<IngR name= " salt " unit= " teaspoon " qty= " 1/2 " ></IngR>

<IngR name= " dried thyme " unit= " teaspoon " qty= " 1 " ></IngR>

<IngR name= " ground fennel seed " unit= " teaspoon " qty= " 1/2 " >

<INtI>

3269

</INtI>

</IngR>

<IngR name= " bay leaf " qty= " 1 " ></IngR>

<IngR name= " carrots " unit= " medium " qty= " 2 " ></IngR>

<IngR name= " fresh or frozen chopped spinach " unit= " grams " qty= " 250 " >

<IPrp>

(9 ounces)

</IPrp>

<INtI>

3407

</INtI>

</IngR>

<IngR name= " balsamic vinegar or red wine vinegar " unit= " tablespoon " qty= " 1 " >

<INtI>

2140

</INtI>

</IngR>

<DirS>

<DirT>

Saute the onion in vegetable stock until soft but not browned. When the

onion is soft, add the garlic, lentils, tomatoes, stock powder,

Worcestershire / soy sauce, salt, thyme, fennel and bay leaf to the pan,

along with 900ml (32 fl oz, 4 cups) water.

</DirT>

<DirT>

Bring to a boil, then reduce heat, cover pan, and simmer for about 20

minutes, until the lentils have started to break up. Stir occasionally.

</DirT>

<DirT>

Meanwhile, peel the carrots and chop into 1 cm (¼ inch) cubes. If using

fresh spinach, wash, remove large stalks and chop roughly.

</DirT>

<DirT>

Add the carrots and spinach to the pan. Stir until mixed, and until frozen

spinach has defrosted. Cover and simmer a further 15 minutes, or until

lentils and vegetables are cooked. Remove bay leaf and stir in vinegar.

</DirT>

<DirT>

 

</DirT>

<DirT>

 

</DirT>

<DirT>

 

</DirT>

</DirS>

<Srce>

Kate & apos;s Cookery Site - http://www.ox.compsoc.net/~kake/cookery/

</Srce>

<AltS label= " Formatted by " source= " Lindell Martin on March 31, 2001 " />

<Note>

This recipe was posted on the Fatfree mailing list by Ruth Hoffman. This is

pretty much as Ruth posted it; I & apos;ve only made a few changes to the

presentation and ingredients, and added measurement conversions. It & apos;s a

fairly simple recipe, but really delicious. & #013; & #010; & #013; & #010;This

ends up tasting fairly tomato-ey. Use only 1/2 can if you & apos;re not too

fussed on tomato flavour. It also ends up fairly soupy - if you want it

thicker, leave it until the next day to thicken, or use less water, or

remove the lid for the last 10 minutes to allow water to evaporate. Using

frozen chopped spinach gives a more homogeneous texture - fresh spinach will

be in larger pieces. I sometimes like a mixture of the two. -- -- Kate L

Pugh & #013; & #010;

</Note>

</RcpE></mx2>