Guiso de Lentejas

Guiso de Lentejas is a hearty Spanish lentil stew that combines earthy flavors with vibrant vegetables, making it a comforting and nutritious dish. This vegetarian recipe is perfect for a cozy dinner, providing a satisfying meal packed with protein and fiber.

Ingredients

• Green lentils - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the diced onion and sauté for 3-4 minutes until translucent.
4. Stir in the minced garlic and sauté for an additional minute.
5. Add the diced carrot, celery, and red bell pepper; cook for 5-6 minutes until softened.
6. Mix in the diced tomato and cook for 2 minutes until it begins to break down.
7. Add the rinsed lentils, vegetable broth, bay leaf, cumin, paprika, salt, and black pepper.
8. Bring to a boil, then reduce the heat to low and cover. Simmer for 25-30 minutes, or until the lentils are tender.
9. Remove the bay leaf, adjust seasoning if necessary, and serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and essential amino acids.
• High in dietary fiber, promoting digestive health.

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