Lentils | CaribbeanPot.com

vegetable broth

🥗Healthier: water

💰Cheaper: water

Water reduces cost while still providing a base for the stew.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can be healthier, while crushed tomatoes are often cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and has a neutral flavor.

lemon juice

🥗Healthier: lime juice

💰Cheaper: vinegar

Vinegar can provide acidity at a lower cost.

Heat olive oil in a pot over medium flame.

Add chopped onion, garlic (smashed), fresh thyme, and black pepper; sauté until fragrant.

Stir in tomato paste and mix well.

Add washed lentils to the pot and stir.

Add diced pumpkin and carrots to the pot and stir to combine.

Pour in chicken stock until lentils are covered, then bring to a boil.

Reduce heat to a simmer and add a bay leaf and scotch bonnet pepper.

Cook for about 20 minutes, adding additional water as needed to keep lentils covered.

After 45 minutes, check lentils for tenderness and adjust salt to taste.

Remove bay leaf and thyme stems, and stir in chopped parsley before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary