Beef and Lentil Stoup
Posted February 23, 2015on:
I am a sucker, especially in winter, for a good, hearty, homemade soup or stew. A stoup, as defined by Rachael Ray, combines the best of both worlds. It’s real comfort food. I adapted this from Simple Nourished Living‘s recipe for “Mom’s Simple Hearty Lentil Sausage Stew”. I used a cooking method my friend Mamadeb had mentioned in her blog, Steadily On. It is a Weight Watchers friendly recipe; most of the ingredients are power foods. Beef and Lentil Stoup works for the Simply Filling plan and is 5 Points Plus per 1-cup serving for those doing tracking.
Beef and Lentil Stoup
Adapted by Deb Wunder (otherdeb)
12 1-cup servings
5 5 Points Plus per serving
Prep Time: 15-20 minutes
Cook Time: About two hours
- 1 Tbsp olive oil
- 1 medium onion, choped rough
- 1 yellow pepper, seeds and stem removed, chopped rough
- 1 lb beef chunks (round, trimmed)
- 3 garlic cloves, minced
- 2 cups dry lentils
- 1-1/2 boxes broth
- 2 10-oz cans Ro*Tel, undrained
- 5 ribs celery, cut into 3/4 inch pieces
- 1 large carrot, cut into 1/2-inch pieces
- 2 medium parsnips, cut into 1/2-inch pieces
- 1 tsp Italian seasoning
- 1 tsp thyme
- 1 tsp black pepper
1. Chop the ingredients that need chopping, cutting, or dicing
2. Put the olive oil into a Dutch oven. Add the onion, garlic, and pepper. Cook for 5-8 minutes, stirring occasionally
3. Add the beef chunks and cook for about 8 minutes.
4. Stir in the lentils, broth, tomatoes, celery, carrot, parsnips, Ro*Tel, and spices.
5. Partially cover pot and bring to a boil.
6. Preheat oven to 300∘ F.
7. Cover pot, and put in the oven on a rack for approximately two hours, or until stoup is the thickness you desire. If it gets too thick, add a bit of water or broth.
8. Divide into one-cup portions and serve.
I bit the bullet and rejoined Weight Watchers this morning. Chose a three-month, online-only plan that gives me access to a coach at all times. I had a discussion with one of the coaches today – a lady named Janet, and we spoke about how I was feeling. I’m not sure how it will work out, but the pain of being out of shape and obese is, perhaps, finally stronger than the pain of doing the program again.
I finished an interesting book today: Fuschia Dunlop’s Shark’s Fin And Sichuan Pepper: A Sweet-Sour Memoir of Eating in China. She covers how she ended up becoming a certified Sichuan chef and a food writer specializing in the cuisines of China. IF you are interested in a look at the foods of China – in a context of life in China – I recommend it.
Anyway, that’s it for now.