Health Hotline Magazine | January 2022

Vegan Lentil Stew Indian-Inspired After all of the heavy-duty cooking during the holidays, it’s great to have a quick and easy dinner to fall back on. This take on Indian dal contains deliciously warming and health-promoting spices and can be adapted to your family’s tastes. Better yet, it’s ready and on the table in just over 30 minutes! INGREDIENTS • 1 cup Natural Grocers ® Brand Bulk Organic Red Lentils • 3 cups water • ½ teaspoon Natural Grocers Brand Bulk Organic Ground Turmeric Root • 2 tablespoons organic coconut oil • 1 teaspoon Natural Grocers Brand Bulk Organic Whole Cumin Seed • 1 teaspoon Natural Grocers Brand Bulk Organic Whole Fennel Seed • 1 small organic yellow onion, diced • 1 tablespoon minced organic ginger • 4 organic garlic cloves, minced • 1 organic jalapeño pepper, sliced lengthwise, seeds removed, and diced (for more spice, leave the seeds) • 1 tablespoon organic garammasala • 1 teaspoon Natural Grocers Brand Bulk Organic Whole Fenugreek Seed • 1 (14.5-ounce) can Natural Grocers BrandOrganic Diced Tomatoes, drained • Salt, to taste • Steamed rice Optional for serving: 1 organic lime, quartered, chopped organic cilantro, and a dollop of coconut yogurt.

SERVES: 4 PREP TIME: 15 MINUTES COOK TIME: 30MINUTES TOTAL TIME: 35 MINUTES

INSTRUCTIONS 1. Rinse the lentils and drain, repeating until water runs clear (this may take 3-5 changes of water). 2. Add the lentils, 3 cups water, and turmeric to a saucepan on the stovetop. Bring to a boil, skimming o any foam, and reduce to a simmer, stirring occasionally. Simmer for 15minutes while you prepare the other ingredients. 3. Melt the coconut oil in a large sauté pan over medium-high heat then add the cumin and fennel seeds. Cook for 1 minute, add onion and cook for 3-5 minutes, until onion is soft. 4. Add the ginger, garlic, jalapeño, garammasala, fenugreek, and tomatoes and sauté for 3 minutes. 5. Add the lentils, along with their cooking water, to the sauté pan and simmer, uncovered, until thickened, about 15 minutes. Add salt to taste and serve over rice with a squeeze of lime and a sprinkle of chopped cilantro if desired. 6. For extra flavor, make a flavored oil: Melt coconut oil over high heat, add the cumin and fennel seeds, and cook for 1 minute. Remove from the heat and drizzle over each serving.

Op onal F l avored Oil: •

2 tablespoons organic coconut oil 1 teaspoon Natural Grocers Brand Bulk Organic Whole Cumin Seed 1 teaspoon Natural Grocers Brand Bulk Organic Whole Fennel Seed

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