0 from 18 votes
Golden French Lentil Stew
This delicious French Lentil Stew is creamy and flavorful thanks to hearty lentils, creamy cashews, fresh veggies, and plenty of warming spice. This makes a wonderful dinner on a chilly Fall evening.
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 349 kcal
Course:
Side Dish , Main Course
Cuisine:
American
Ingredients
- ½ cup 125 mL raw cashews, or ¼ cup plus 2 tablespoons (90 mL) raw sunflower seeds
- 2 cups 500 mL water
- 2 tablespoons 30 ml extra-virgin olive oil
- 1 large yellow or sweet onion diced, or 2 leeks, cleaned and thinly sliced (about 2 cups/500 mL)
- 4 large cloves garlic minced (2 tablespoons/ 30 mL minced)
- 1 to 1 ½ teaspoons 5 to 7 mL fine sea salt, to taste, plus a couple pinches
- 2 medium carrots diced (1 heaping cup/275 mL)
- 2 stalks celery diced (¾ cup/175 mL)
- 2 teaspoons 10 mL ground cumin
- 1 ½ teaspoons 7 mL dried thyme
- 1 teaspoon 5 mL ground turmeric
- 1 14-ounce/398 mL can of diced tomatoes, with juices
- ¾ cup 175 mL uncooked French green lentils, picked over and rinsed
- 4 cups 1 L low-sodium vegetable broth
- 3 cups 750 mL stemmed and chopped Swiss chard or kale leaves
- black pepper
- 1 to 2 teaspoons 5 to 10 mL white wine vinegar, to taste
Instructions
- Put the cashews in a bowl and cover with a couple of inches of water. Soak for 1 to 2 hours or overnight. (For a quick-soak method, cover with boiling water and soak for 30 to 60 minutes.) Drain and rinse. Transfer the cashews to a high-speed blender along with ½ cup (125 mL) of the water. Blend on high until super smooth and creamy in texture. Set the cashew cream aside.
- In a large Dutch oven or stockpot, heat the oil over medium heat. Stir in the onion, garlic, and a couple pinches of salt, and sauté until the onion is softened, 4 to 6 minutes.
- Stir in the carrots and celery, and cook for another few minutes or so. Stir in the cumin, thyme, and turmeric until combined.
- Add the diced tomatoes with their juices, lentils, broth, and remaining water. Increase the heat to high and bring to a low boil. Reduce the heat to medium and simmer, uncovered, for 30 to 35 minutes, until the lentils are tender.
- Stir in the cashew cream and chard. Add salt, pepper, and vinegar to taste. (The vinegar’s role is to add a little bit of brightness to the soup; add a bit at a time and keep tasting, as it can quickly overwhelm.) Cook for a couple of minutes over low-medium heat, until the chard is wilted, and then serve. This stew will keep in an airtight container in the fridge for up to 5 days, or you can freeze it for 1 to 2 months (always let it cool completely before storing). The stew will thicken after sitting in the fridge; you can thin it out with a bit of broth when you reheat it, if desired, or simply serve it thick with some crusty bread.
Cup of Yum
Nutrition Information
Calories
349kcal
(17%)
Carbohydrates
42g
(14%)
Protein
15g
(30%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Sodium
972mg
(41%)
Potassium
801mg
(23%)
Fiber
15g
(60%)
Sugar
9g
(18%)
Vitamin A
6798IU
(136%)
Vitamin C
17mg
(19%)
Calcium
94mg
(9%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 349
% Daily Value*
| Calories | 349kcal | 17% |
| Carbohydrates | 42g | 14% |
| Protein | 15g | 30% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 972mg | 41% |
| Potassium | 801mg | 17% |
| Fiber | 15g | 60% |
| Sugar | 9g | 18% |
| Vitamin A | 6798IU | 136% |
| Vitamin C | 17mg | 19% |
| Calcium | 94mg | 9% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.