Lentil stew


This recipe has some remarkable characteristics. The first is the use of lentils, which is the legume of the future because it bears fruit in very harsh conditions that cannot withstand other plants or even other legumes. When the land is depleted, it is best to plant legumes because they fix nitrogen in the soil but if you also want to obtain a good harvest, lentils produce in conditions of extreme soil poverty.

Second, because it is a traditional vegan recipe. When you eat them you are not realizing that it is a vegan dish, not even among very "carnivorous" diners.

Third, because it supposes an important contribution of proteins and non-animal source of iron. It is not a type of iron that is assimilated as easily as iron from animal sources but absorption improves considerably if we consume enough vitamin C while tasting lentils. It is enough to accompany the lentils with a salad or a drink of orange juice so that all that iron they carry passes to our body without losses.


INGREDIENTS (4 people)

400 grams (14 oz) of  lentils
1 ripe red tomato
1 green pepper 
1 large onion
1 bay leaf
1 clove garlic
1 teaspoon of sweet paprika
Salt
Olive oil


Lentils require pre-soaking to be rehydrated. So place them in a bowl with cold water for at least the night before.

After the night (or the required 8 hours), drain them and place in a large saucepan with green pepper (without seeds), tomato (without skin or seeds), garlic clove (peeled) and onion (also peeled) . Add 2 tablespoons of olive oil, the bay leaf and a teaspoon of salt. You put cold water just to cover the ingredients. Put on medium-low heat for 2 hours (or until the lentils soften. If the water evaporates you should add hot water but again just enough to cover. You will probably have to add liquid several times.

Once the lentils have been cooked, remove the tomato, the pepper, the onion and the garlic clove and crush them (generally you will only need to use a fork, more rarely in the mincer).

Pour a jet of oil in a pan and heat. Add the crushed vegetables and leave to cook for a couple of minutes. Remove from the heat and then add the teaspoon of paprika. This sofrito is poured into the lentils, stir well, and serve very hot.

A nutritious, simple and very tasty dish.