Aunt Beck’s Lentils and Rice Stew

Aunt Beck’s Lentils and Rice Stew 🍲

Aunt Beck’s Lentils and Rice Stew is a hearty and nutritious dish that has been a beloved family recipe for generations. It’s a comforting, one-pot meal that combines the earthy flavors of lentils and the satisfying, filling nature of rice. This stew is a classic example of home-cooked comfort food.

📜 History:
Aunt Beck, whose full name is Rebecca, created this stew recipe many years ago. She was known for her culinary skills and her knack for turning simple, inexpensive ingredients into delicious and filling meals. The recipe was passed down through the generations, and it has become a cherished family tradition.

🥣 Components:

• 1 cup of green or brown lentils
• 1 cup of long-grain rice
• 1 medium onion, finely chopped
• 2-3 cloves of garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can of diced tomatoes
• 6 cups of vegetable or chicken broth
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• Salt and pepper to taste
• Olive oil for sautéing
• Fresh parsley or cilantro for garnish (optional)

👩‍🍳 Preparation Steps:

1. Start by rinsing the lentils and rice separately in cold water and draining them.
2. In a large pot, heat a few tablespoons of olive oil over medium heat. Add the chopped onions and sauté until they become translucent.
3. Stir in the minced garlic and cook for another minute until fragrant.
4. Add the carrots and celery to the pot and cook for about 5 minutes until they begin to soften.
5. Stir in the lentils and rice, ensuring they are well coated with the other ingredients.
6. Add the diced tomatoes and their juice, followed by the cumin and coriander. Stir everything together.
7. Pour in the vegetable or chicken broth and bring the mixture to a boil.
8. Reduce the heat to a simmer, cover the pot, and let it cook for about 30-40 minutes or until the lentils and rice are tender.
9. Season with salt and pepper to taste. Adjust the seasoning as needed.
10. Serve the stew hot, garnished with fresh parsley or cilantro if desired.

⏲️ Preparation Time:
The total preparation time for Aunt Beck’s Lentils and Rice Stew is approximately 45-55 minutes, including the time to chop and sauté the vegetables and simmer the stew. It’s a relatively quick and straightforward recipe, making it perfect for a weeknight dinner.

Enjoy Aunt Beck’s Lentils and Rice Stew 🍽️, a delicious and comforting meal that’s rich in flavor and history! 😊👩‍🍳👨‍🍳🍅🥕🌾

Certainly! Here are the nutrition facts and some health information for Aunt Beck’s Lentils and Rice Stew:

🥗 Nutrition Facts (Per Serving – Approximate Values):

• Calories: 250-300 kcal
• Protein: 10-12g
• Carbohydrates: 45-50g
• Dietary Fiber: 8-10g
• Sugars: 5-7g
• Fat: 2-4g
• Saturated Fat: 0-1g
• Cholesterol: 0mg
• Sodium: 600-800mg
• Potassium: 400-600mg
• Vitamin A: 50-70% of the Daily Value (DV)
• Vitamin C: 15-20% of DV
• Calcium: 4-6% of DV
• Iron: 15-20% of DV

🍽️ Health Information:

1. High in Fiber: Aunt Beck’s Lentils and Rice Stew is a great source of dietary fiber, thanks to the lentils and vegetables. Fiber is essential for digestive health and can help regulate blood sugar levels.

2. Rich in Protein: Lentils are a fantastic plant-based source of protein. They provide essential amino acids, making this stew suitable for vegetarians and vegans.

3. Low in Fat: This stew is relatively low in fat, especially if you use minimal olive oil for sautéing. It’s a heart-healthy option.

4. No Cholesterol: The recipe doesn’t include any animal products, so it’s naturally cholesterol-free.

5. Abundant in Vitamins and Minerals: Aunt Beck’s stew provides a significant amount of vitamin A, vitamin C, and iron, which are important for immune support and overall health.

6. Sodium Considerations: Depending on the broth and canned tomatoes you use, the sodium content can vary. To reduce sodium, choose low-sodium or no-salt-added versions of these ingredients.

7. Balanced Meal: This stew combines carbohydrates, protein, and a variety of vegetables, making it a balanced and nutritious meal.

Remember that the specific nutritional values can vary based on the exact ingredients and portion sizes you use. However, overall, Aunt Beck’s Lentils and Rice Stew is a wholesome and nutritious dish that offers a range of health benefits. Enjoy it as part of a well-rounded diet! 🥦🍚🥕🍅🍲