NUTRITION

SERVINGS

INGREDIENTS

1 cup cooked Lentils (from 1/2 cup dry)

3 oz Firm Tofu

1 cup Low-Sodium Vegetable Broth

1 medium Carrot, chopped

1 stalk Celery, chopped

1/2 small Onion, chopped

1/2 cup Diced Tomatoes

1 cup Cooked Spinach

2 cloves Garlic, minced

1 teaspoon Olive Oil

1/2 cup Nonfat Plain Greek Yogurt (for topping)

1 teaspoon Dried Thyme

Salt and Pepper to taste

PREPARATION

• 1

  Rinse the dry lentils under cold water. In a pot, combine the lentils with water and bring to a simmer. Cook until tender, about 20-25 minutes. Drain any excess water if necessary.

• 2

  While the lentils are cooking, press the firm tofu gently to remove excess moisture, then cut it into 1/2-inch cubes.

• 3

  Heat the olive oil in a large saucepan over medium heat. Add the chopped onion, minced garlic, diced carrot, and celery. Sauté until the vegetables soften, about 5 minutes.

• 4

  Stir in the cubed tofu and dried thyme, letting the tofu warm and lightly brown for about 3 minutes.

• 5

  Add the cooked lentils, diced tomatoes, and vegetable broth to the saucepan. Bring the mixture to a simmer and let it cook for an additional 10 minutes to meld the flavors.

• 6

  Fold in the cooked spinach and season the stew with salt and pepper to taste. Allow it to heat through for 2 more minutes.

• 7

  Ladle the stew into bowls and top each serving with a dollop of nonfat Greek yogurt for added creaminess.

• 8

  Enjoy your hearty, nutritious lentil stew as a comforting meal any time of the day.