Soak up some soluble fiber with Carrot Lentil Coconut Stew

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Heart disease is the leading cause of death for both women and men; about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.

Americans do not get enough fiber and this could be one contributing factor of the alarming rate of heart disease in our country. Fiber protects the heart!

One type of fiber is soluble; this type of fiber is found in beans, lentils, peas, oats, oat bran, and apples. Research has shown that fiber can lower LDL cholesterol and total cholesterol, both of which reduce the risk of heart disease.

I have created a delicious lentil stew recipe that is loaded with soluble fiber. Don’t be intimidated by the number of ingredients, they are mostly  warming spices that will give your immune system a boost—perfect for this time of year! Enjoy!

Carrot Lentil Coconut Stew using Crock Pot/Slow Cooker

      Ingredients:   

  • 2 Cups of Dry Red Lentils
  • 1 Cup of Medium Spiced Salsa (I like Newman’s!)
  • 1 Teaspoon of Vegetable Oil
  • 2 yellow onions, chopped.
  • 3 Large Carrots, cut in half length wise and thinly sliced
  • 5 cloves of minced garlic
  • 2 Teaspoons of Turmeric
  • 1 Teaspoon of Cumin
  • 1 Teaspoon of Fenugreek
  • 1 Teaspoon of salt
  • ½ teaspoon of lemon pepper
  • 6 cups of Vegetable Stock
  • Korean Chili sauce (you can purchase at any Asian Market)
  • 1 can of lite coconut milk
  • 1 Tablespoon of Lemon Juice
  • Chopped Cilantro and Unsweetened Shredded Coconut for topping/garnish

 

                Directions:

  1. Rinse lentils and soak overnight in 5 cups of water
  2. In a big soup pot, heat the oil over medium heat.
  3. Add the onions, carrots and cook for 5 minutes, stirring them until they are soft.
  4. Add the garlic, turmeric, fenugreek, salt and lemon pepper and stir for one minute.
  5. Add the salsa and bring to a boil.
  6. Stir in the lentils and vegetable stock.
  7. Transfer this concoction to a slow cooker. Cook on HIGH for 4 to 5 hours or LOW for 8 to 10 hours.
  8. Stir in coconut milk and lemon, cook for 15-20 minutes on HIGH.
  9. Add a couple of squirts of the Korean Chili sauce. Mix Well.
  10. Serve in soup bowls. Garnish with cilantro and coconut.. or a swirl Korean Chili sauce.

 

 

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