Lentil and Spinach Stew

Are you looking to get more iron in your diet without loading up on animal protein? Try this delicious and filling Lentil and Spinach Stew from Women’s Health!

Lentil and Spinach Stew
Makes 2 Servings

1 tsp canola oil (you can also use grapeseed oil, or olive oil)
1 cup onion, chopped
4 cloves fresh garlic, minced
1 Tbsp fresh ginger, peeled and minced
1 1/2 Tbsp curry powder
1 tsp cumin powder
1/8 tsp cayenne pepper
3 cups vegetable broth, low sodium
16 oz package steamed beluga lentils
2 1/2 cups fresh baby spinach
1/4 tsp salt
1/4 tsp pepper
1/2 cup cooked white rice (use 1/4 cup per serving)
Optional: 0% Greek Yogurt (1 tbsp per serving) and chopped cilantro for garnish

1. Heat a large pot over medium heat. Add oil to pan, then add onion and sauté three minutes.

2. Add garlic and ginger, sauté one minute.

3. Add curry powder, cumin powder, and cayenne pepper. Cook 30 seconds, stirring constantly.

4. Add broth and lentils. Increase heat to high and bring to a boil. Reduce heat, simmer five minutes.

5. Take an immersion blender and blend the lentil mixture. Add in spinach, salt, and pepper to the pot, stir until spinach wilts. (Note: You can also transfer the lentil mixture to a food processor or blender and blend the soup there. If you do this, just add the spinach, salt/pepper to the blender after the soup is pureed and mix it in before serving).

6. Stir in cooked white rice (prepare according to package instructions). Serve with Greek yogurt and cilantro (optional).

Nutritional Information
Per Serving: 450 calories, 10 g fat (1 g saturated), 60 g carbs, 800 mg sodium, 26.6 g protein, 22 g fiber, 12 mg iron