The arrival of cool days and the extension of the mandatory quarantine are an opportunity to continue trying homemade recipes. In addition to potato pie, gnocchi, pumpkin soup and other dishes ideal for eating with a spoon, one of the most sought after recipes by Argentines these days is lentil stew.
Homemade bread original recipe: how to prepare it at homeIn the mandatory quarantine due to coronavirus, there is plenty of time and it becomes the ideal ally to pay off pending debts with the kitchen. Thus, many turned to recipes for pancakes, pasta frola, brownies and banana pudding. This year, Holy Week and Easter are celebrated in full mandatory quarantine due to the coronavirus.
Lentil stew is a classic dish of Argentine cuisine and it is very easy to prepare these days when the main thing is to stay home. Veggie, with meat, sausages or with red chorizo and bacon, write down the following recipes that chefs and influencers shared on social networks.
1 - Recipe for lentil stew with meat - Maximiliano Van Oyen (
@cookvanoyen)
Ingredients and preparation
1. You can start moisturizing the lentils (500 grs.) at least one night before leaving the stew. Or you can be practical and have 2 cans of lentils in the cupboard (so you'll have a tall stew in an hour and a half... Or less!!!
2. Start browning, in a large pot with a good bottom, about 750 grs. of some meat that copes with you (I used rib eye).
3. Remove the meat and, in the same pot, start cooking 2 white onions, plus 3 cloves of garlic in slices and 2 coarsely chopped carrots, also leek and celery (a touch of each). All this with a nice splash of extra virgin olive oil. Salt and pepper and add 2 tablespoons of a good curry powder you have (or paprika) and a little ground coriander. Add a little lemon juice and send the meat back.
4. Now we go with the liquids: a few tablespoons of tomato extract, 1 glass of white wine that you are going to let evaporate completely. There you add the lentils already hydrated and strained, 500 grs. of tomato puree and 500 cc of some broth.
5. Put on the crown fire, cook for 45 minutes and that's it.
TIP: If you decided to use the canned lentils, do everything except put the lentils and 5 minutes before you have it, you send the lentils and 1 generous handful of chopped cilantro or parsley.
2 - Veggie lentil stew recipe - Agos Chinelli (
@agoschinelli)
Ingredients (for 8 servings)
Preparation
1. Soak the lentils in water for a long time (3 hours).
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2. Chop the onion, bell pepper and garlic and cook with a little oil. When it is well cooked, add the carrot (in slices or cubes), the tomato lats and the lentils. Stir well and little by little they will add broth (the cube diluted in half a liter of water approx.).
3. When 15 minutes have passed, add the potatoes and diced sweet potato. Season with salt, pepper, oregano and rosemary. Ah, sugar for me is KEY, to get all the acidity out of the tomatoes.
4. Cook this super stew over low heat, stirring from time to time so it doesn't burn and testing the point of the lentils (if you see that they lack liquid, add hot broth). If they leave it from one day to the next, it will be much richer. They can accompany it with rice.
3 - Lentil stew light version - Mery Caporale (
@mery.caporale)
Ingredients
Preparation
1. Wash and cut all the vegetables into small squares.
2. Saute in a Teflon pan with spray oil. Then add the previously soaked lentils and cook for 10-15 minutes.
3. Place squares or strips of meat (already cooked) and sliced sausages.
4. Finally add the pureed tomatoes (I processed them).
5. Let cook for another 20-30 minutes.
One of the food myths is that lentil stew has a lot of calories. Actually, lentils are - like most legumes or legumes - a food with a complete nutritional profile. It is one of the vegetables with more protein (25%), compared to 60% carbohydrates and 1% fat. However, when boiled, the proportions drop to 20% carbohydrates and 10% protein.
In addition, lentils have a high amount of micronutrients, such as thiamin (vitamin B1), folic acid (B9), carotenoids, vitamin B2, B3, B5, B6, iron, phosphorus, zinc. It is advisable to soak them and cook them well so that they eliminate their skin, where some antinutrients reside that can hinder their digestion.
It should be noted that its carbohydrates, despite being quite abundant, are satiating and slow-release, something that in most cases can promote weight loss.
A cup of raw lentils (100 grams) is equivalent to 320 calories. During cooking, a large part of the lentil is diluted in the water, so that if we weigh them already boiled, 100 grams of lentils have around 115 calories.
So a medium bowl of cooked lentils will have about 320 calories. When making a lentil stew, the caloric intake of the vegetables that are added is not relevant in the total count. It is different what happens with the addition of meat, chorizo, sausages and bacon, which can raise the total calories to between 380-480 calories on average.