Chilean Lentil Stew With Salsa Verde

This healthy lentil stew recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)—it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. If you can find them, use French green lentils for this stew, as they don't fall apart while cooking; regular brown lentils will also work.

Prep/Cook Time: 40 Minutes, Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1¼ cups finely chopped celery (4-6 stalks) or fennel (1 bulb)
• 3 small carrots, peeled and finely chopped (½ cup)
• ½ cup finely chopped red bell pepper
• 5 tablespoons finely chopped shallot (1 large), divided
• 2 large cloves garlic, minced
• 2 tablespoons tomato paste
• 1½ cups French green lentils, sorted and rinsed
• 4 cups low-sodium chicken broth or vegetable broth, or water
• ¾ teaspoon ground pepper, divided
• ½ teaspoon salt, divided
• 1 small bunch Italian parsley, finely chopped (about ¾ cup)
• 2 tablespoons lime juice
• 2 tablespoons white-wine vinegar

Directions

1. Heat oil in a 4- to 6-quart pot over medium-high heat. Add celery (or fennel), carrots, bell pepper, 3 tablespoons shallot, and garlic. Cook, stirring, until softened, about 3 minutes. Add tomato paste; cook, stirring, for 30 seconds. Add lentils, broth (or water), ½ teaspoon pepper, and ¼ teaspoon salt. Bring to a boil. Cover, reduce heat to low, and simmer until the lentils are tender, 35 to 40 minutes.
2. Meanwhile, combine parsley, lime juice, vinegar, and the remaining 2 tablespoons shallot and ¼ teaspoon each pepper and salt in a small bowl; stir well.
3. To serve, divide the stew among 4 bowls and top each with a dollop of the salsa verde. Pass the remaining salsa verde separately.

Nutritional Information

Per Serving: 322 Calories, Total Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 53 g, Fiber: 14 g, Total Sugars: 6 g, Protein: 19 g, Sodium: 455 mg, Potassium: 1016 mg, Iron: 6 mg, Folate: 49 mcg, Calcium: 82 mg, Vitamin A: 8317 IU, Vitamin C: 46 mg

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