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Legumes

Healthy Comfort Food Recipe: Stewed Red Lentils with Kale and Kielbasa

There are times in our lives when we just need to be nurtured.  Not only was today a Monday, but it was also the first day of the year that had that real winter chill in the air.  With many people at work out sick, I thought I better prepare a meal that would warm my chill and fortify my body.  Aside from being outrageously affordable, lentils are packed with protein, iron, and fiber, but extremely low in fat, making them a nutritional powerhouse – great for nurturing!

I bought red lentils simply because, I have to admit, I couldn’t resist their beautiful salmon color.  I know that shopping for food by color is a bit superficial, but it turned out to be a good decision.  Red and pink lentils are actually already skinned, and therefore cook a lot more quickly than regular brown lentils.  If you have a bit more time on your hands, try the green French lentils, which add a delicious peppery flavor, but take quite a bit longer to cook.

I used to avoid cooking lentils because I thought that you had to soak them overnight and cook them for hours.  Fortunately, my good friend Amanda showed me a quick and easy method for preparing lentils that was absolutely delicious.  Including the prep, the whole dish, from start to finish, only took about 35 minutes.  Not bad for huge pot of nutritious food with slow-cooked flavor!

What I love about this preparation of lentils is that even though you know you are eating “health food”, the smoky flavor of the sausage and the creaminess of the Parmesan cheese help the dish feel rich and luxurious.  I decided to add kale because it is in season and adds another level of iron and vitamins that I was craving to keep my immune system strong.  Any leafy green would work, but kale and collard greens will hold their texture the best in this preparation.

The final touch on this dish is to top the lentils with a poached egg.  You can choose to eliminate this step if you wish, but the flavor of the yolk and the texture of the egg really make this dish a knockout.

As a final hoorah! for this dish, I have to mention that it costs about $15 to make and dishes out four large servings.  Can’t beat that for a healthy, delicious meal, can you?  I’d say this meal is worth squeezing in to your monthly meal rotation!

Ingredients:

• 2 cups of red lentils, rinsed and cleared of any debris
• 1 yellow onion, chopped
• 1 package kielbasa (use turkey kielbasa for reduced fat), cut into bite size pieced
• 3 carrots, peeled and chopped
• 4 cloves of garlic, minced
• 4-5 large kale leaves, washed and chopped into bite size pieces
• 5 sprigs of thyme, removed from its stem
• 4 cups of chicken stock
• 1 cup of dry white wine
• 2 tablespoons of butter
• 2 tablespoons of olive oil
• 1/2 cup of grated Parmesan Cheese
• Crushed red pepper to taste
• Salt

In a large, heavy bottom pot or dutch oven, melt the butter in the olive oil over medium high heat.  Add the carrots, onions, garlic, and thyme.  Season with 1/2 teaspoon of salt and cook until the vegetables begin to soften, which should take about five minutes.  Add the kielbasa and let it brown up for three minutes or so.

Add the lentils to the pot and stir until the lentils are coated with the butter and olive oil.  Add the wine to the pot and let it cook off until the lentils have absorbed most of the liquid.  Add all four cups of the chicken stock to the pot.

Once all of the liquid is in the pot, add the crushed red pepper and the chopped kale.  Stir the kale into the liquid.  Continue to stir the contents of the pot every few minutes to help the kale and lentils cook through evenly until most of the liquid is absorbed, which should take about 20 to 25 minutes.

While the lentils are cooking, it is time to poach your eggs.  Click here for instructions on how to poach an egg.

When most of the liquid has absorbed, and your lentils have reached the consistency of a thick stew, they are done!  Stir in the Parmesan cheese, and taste to see if you need to add any additional salt.  Serve your lentils in a shallow bowl and top with a poached egg.  Serve immediately!