Introduction

This WW Lentil Recipe offers a hearty and satisfying alternative to meat-based dishes, perfect for those looking to incorporate more plant-based meals into their diet without sacrificing flavor or nutrition. Lentils are a powerhouse of protein, fiber, and essential nutrients, making them a fantastic choice for both vegetarians and meat-lovers alike. This recipe combines the robust flavors of lentils with aromatic spices and wholesome ingredients to create a dish that will leave you feeling nourished and satisfied.

Ingredients

  • 1 cup dried green or brown lentils
  • 2 cups vegetable broth or water
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 bell pepper (any color), diced
  • 1 can (14 oz) diced tomatoes
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • Fresh herbs for garnish (such as parsley or cilantro), chopped

Instructions

  1. Prepare the Lentils: Rinse the lentils under cold water and drain. In a medium saucepan, combine the lentils and vegetable broth or water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
  2. Sauté the Aromatics: In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the minced garlic and cook for another 1-2 minutes until fragrant.
  3. Add Vegetables and Spices: Stir in the diced carrot, celery, and bell pepper. Cook for 5-6 minutes, or until the vegetables are tender. Add the diced tomatoes, tomato paste, cumin, coriander, smoked paprika, salt, and pepper. Mix well to combine and cook for another 2-3 minutes to allow the flavors to meld together.
  4. Combine Lentils with Vegetables: Add the cooked lentils to the skillet with the vegetables and spices. Stir gently to combine, ensuring the lentils are evenly coated with the flavorful mixture. Taste and adjust seasoning if needed.
  5. Simmer and Serve: Reduce the heat to low and let the lentil mixture simmer for 10-15 minutes, stirring occasionally, to allow the flavors to develop further. If the mixture becomes too dry, add a splash of vegetable broth or water.
  6. Garnish and Serve: Remove from heat and garnish with freshly chopped herbs, such as parsley or cilantro, for a burst of freshness and color. Serve hot, either as a main dish or as a hearty side.

Introduction

This WW Lentil Recipe offers a hearty and satisfying alternative to meat-based dishes, perfect for those looking to incorporate more plant-based meals into their diet without sacrificing flavor or nutrition. Lentils are a powerhouse of protein, fiber, and essential nutrients, making them a fantastic choice for both vegetarians and meat-lovers alike. This recipe combines the robust flavors of lentils with aromatic spices and wholesome ingredients to create a dish that will leave you feeling nourished and satisfied.

Ingredients

  • 1 cup dried green or brown lentils
  • 2 cups vegetable broth or water
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 bell pepper (any color), diced
  • 1 can (14 oz) diced tomatoes
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • Fresh herbs for garnish (such as parsley or cilantro), chopped

Instructions

  1. Prepare the Lentils: Rinse the lentils under cold water and drain. In a medium saucepan, combine the lentils and vegetable broth or water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
  2. Sauté the Aromatics: In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the minced garlic and cook for another 1-2 minutes until fragrant.
  3. Add Vegetables and Spices: Stir in the diced carrot, celery, and bell pepper. Cook for 5-6 minutes, or until the vegetables are tender. Add the diced tomatoes, tomato paste, cumin, coriander, smoked paprika, salt, and pepper. Mix well to combine and cook for another 2-3 minutes to allow the flavors to meld together.
  4. Combine Lentils with Vegetables: Add the cooked lentils to the skillet with the vegetables and spices. Stir gently to combine, ensuring the lentils are evenly coated with the flavorful mixture. Taste and adjust seasoning if needed.
  5. Simmer and Serve: Reduce the heat to low and let the lentil mixture simmer for 10-15 minutes, stirring occasionally, to allow the flavors to develop further. If the mixture becomes too dry, add a splash of vegetable broth or water.
  6. Garnish and Serve: Remove from heat and garnish with freshly chopped herbs, such as parsley or cilantro, for a burst of freshness and color. Serve hot, either as a main dish or as a hearty side.

Nutritional Information

  • Calories: Approximately 250 per serving
  • Protein: 12g
  • Carbohydrates: 35g
  • Fat: 7g
  • Fiber: 12g
  • SmartPoints (WW): Each serving is approximately 6 SmartPoints, making it a filling and nutritious option for those following a WW plan.

Tips for Success

  • Use green or brown lentils for their ability to hold their shape after cooking, providing a satisfying texture to the dish.
  • Customize the spice level by adjusting the amount of smoked paprika or adding a pinch of red pepper flakes for a hint of heat.
  • Serve the lentils over brown rice or quinoa for a complete meal, or enjoy them with a side of steamed vegetables for added nutrition.

Health Benefits

  • Lentils: High in fiber and protein, lentils promote satiety and help stabilize blood sugar levels.
  • Vegetables: Carrots, celery, and bell peppers provide essential vitamins, minerals, and antioxidants that support overall health.
  • Tomatoes: Rich in lycopene, tomatoes contribute to heart health and may reduce the risk of certain cancers.

Conclusion

This WW Lentil Recipe is a testament to how flavorful and satisfying plant-based meals can be. By combining lentils with a variety of vegetables and aromatic spices, this dish offers a wholesome alternative to traditional meat-based dishes without compromising on taste or nutritional value. Whether you’re looking to reduce your meat consumption or simply enjoy a delicious and filling meal, this lentil recipe is sure to become a favorite in your kitchen. Enjoy it hot off the stove or as leftovers for a quick and nutritious meal option throughout the week.