Lentil and Potato Stew with Veal and Rosemary

potato-lentil-stew

This simple but satisfying stew combines several satisfying ingredients—lentils, carrots, celery, potatoes and veal—for a hearty St. Patrick’s Day meal. The green lentils used in this recipe deliver fiber, folate and many vitamins the body needs each day.

Ingredients:

  • 2 Tbsp. extra-virgin olive oil
  • 1/2 lb. lean veal stew meat, cut into 3/4-inch cubes
  • 1 large onion, finely chopped
  • 1 medium carrot, chopped
  • 1 medium celery rib, chopped
  • 1 garlic clove, minced
  • 1 cup green lentils, picked over and rinsed
  • 4 cups fat-free, reduced sodium beef or vegetable broth, divided
  • 1 bay leaf
  • 1 tsp. finely chopped fresh rosemary or ½ tsp. dried rosemary
  • 3 new potatoes, roughly chopped
  • Salt and freshly ground pepper, to taste
  • Thinly shaved carrot, for garnish
  • Chopped flat leaf parsley, for garnish


Directions:

  1. In deep, heavy pot, heat olive oil over medium heat.
  2. Sauté veal cubes with onion, carrot, celery and garlic for about 5 minutes, stirring often, until onion is golden.
  3. Add lentils, 3 ½ cups broth, bay leaf and rosemary.
  4. Bring to boil, cover, and reduce the heat to low. Simmer for 45 to 60 minutes until veal is tender.
  5. Add potatoes and remaining broth.
  6. Cover and cook until potatoes are tender, about 20 minutes.
  7. Remove bay leaf. Season to taste with salt and pepper.
  8. Ladle into 4 serving bowls, garnish generously with shaved carrots and parsley, serve hot.

Makes 4 servings.

Per Serving: 394 calories, 10 g total fat (<2 g saturated fat), 49 g carbohydrate, 10 g dietary fiber, 28 g protein, 522 mg sodium.

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