Source: The Working Family's Cookbook

Lentil Stew
Combining grains and legumes is a satisfying way to get the protein you need with a minimum of fat.
Rating:
Serves: 6 to 8
Prep Time: 15 minutes
Cook Time: 45 minutes

 

 
3 tablespoons olive oil
1 medium-size onion, finely chopped
3 medium-size carrots, peeled and cut into 1-inch chunks
2 stalks celery, cut into 1-inch chunks
1 medium-size clove garlic, finely chopped
1 pound lentils, rinsed and drained
1 (16-ounce) can Italian tomatoes, with juice
3 cups water
1/2 cup dry red wine
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
3/4 cup all-purpose flour
1/4 cup yellow corn meal
2 teaspoons baking powder
1/2 teaspoon salt
1 tablespoon unsalted butter, chilled
1/3 cup lowfat milk
1 large egg
1/2 cup corn kernels, fresh or frozen and defrosted
2 tablespoons chopped parsley
salt
freshly ground pepper




Heat the oil in a large saucepan. Cook the onions, carrots, celery and garlic, covered, over medium heat for about 6 minutes until the vegetables are softened. Stir in the lentils, tomatoes with juice, water, broth, wine, cumin and oregano and simmer over low heat, covered, for about 30 minutes, stirring often, until the lentils are tender,

Sift the flour, cornmeal, baking powder and salt into a medium-sized bowl. Using a pastry blender or fork, cut the butter into the dry ingredients until the butter is the size of small peas. In a measuring cup, lightly beat the milk with the egg and pour into the flour mixture. Add the corn kernels and parsley and stir until just combined. Drop the dough, a tablespoon at a time, into the simmering lentil stew. Cover and cook for 10 minutes until the dumplings are done and the lentils are tender. Season the stew with salt and pepper (do not add salt until this time or the lentils may get tough). Serve immediately.