Recipe: Red Lentil and Wild Rice Stew

Serves 4.

Note: Red lentils cook quickly, and fall apart to make a thick stew, studded with wild rice and vegetables. This makes enough for four, and is easily doubled, to make enough soup for weekday lunches or to freeze. Hand-harvested wild rice (light brown in color) cooks in 20 minutes, while cultivated (dark brown, almost black) takes up to an hour. From Robin Asbell.

• 1/4 c. uncooked wild rice (see Note)

• 3 tbsp. extra-virgin olive oil, divided

• 1 large onion, chopped

• 1 large carrot, chopped

• 1/2 c. red lentils

• 1/2 tsp. salt

• 1 large ripe tomato, chopped

• 1 medium zucchini, quartered and sliced

• 8 large fresh sage leaves, slivered

Directions

In a large pot, warm 1 tablespoon olive oil over medium-high heat. Add the onion and carrot, and stir. When sizzling, reduce the heat to medium low and cook for about 10 minutes, or until the onions are tender and lightly golden.

Add the lentils, 2 cups water, bay leaf and salt, and raise the heat to bring to a boil, then reduce the heat to medium-low and cover. Cook for 20 minutes, then uncover and stir. The lentils should be starting to fall apart. Add the tomato and zucchini and simmer, stirring occasionally, until the zucchini is tender but not falling apart, and the lentils are thickened. Keep warm.

To serve, heat the remaining 2 tablespoons olive oil in a small sauté pan over medium-high heat. Add the slivered sage and stir, cooking until the herb shrivels and crisps.

Serve in bowls, with the sage and leftover oil it was cooked in on top.

Nutrition information per serving:

Carbohydrates31 gSaturated fat2 gTotal sugars5 g

Protein9 gCholesterol0 mgDietary fiber7 g