Citrus is known for its high vitamin C content- just one orange supplies a full day’s requirement. Oranges, lemons, grapefruit, etc., are great tasting, low-calorie foods which are good sources of fiber, and are low in sodium, cholesterol, and fat.
Lemon Lentil Vegetable Stew
Ingredients Makes 6-8 12-ounce servings
- 2 Tablespoons Vegetable Oil (for sautéing)
- 1 Large Onion, diced (about 1 1/2 cups)
- 3 Celery Stalks, diced
- 3 Medium Carrots, chopped
- 3 Medium White Potatoes, chopped (about 3 cups)
- 3/4 Cup Split Red Lentils (other types of lentils should work. Read the label)
- 1 Can Chopped Tomatoes, low sodium, with the juices (About 2 cups)
- 3 Teaspoons Dried Thyme
- 3 Teaspoons Black Pepper
- 2 Cups Chicken Broth, Low Sodium
- 1/4 Cup Fresh Lemon Juice (about 1 lemon)
- *Optional Toppings: Chopped Fresh Parsley, Cilantro, or Basil
- Fresh Lemon Wedge
- In a large stock pot (At least 4-quart capacity), heat the oil over medium-low heat.
- Add the onion, celery, and carrots and sauté until slightly tender, about 10 minutes.
- Stir in chopped tomatoes, thyme, pepper, potatoes, lentils, lemon juice, and chicken broth.
- Over medium-high heat, bring to a simmer.
- Simmer for 2 hours or until vegetables ad lentils are tender.
- Serve hot with a sprinkling of freshly chopped parsley (or cilantro or basil) and a lemon wedge
Add Zest to Just About Any Dish!
Lemon, orange, lime, or grapefruit zest! Citrus zest– just the colorful part of the peel– gives a bright pop of flavor and aroma to any dish such as stews & soups, pasta, casseroles, and more. Just scrub the citrus fruit well before using a fine grater to get the zest. (Avoid the white part of the peel as it is bitter.) If you have extra zest, freeze for the next time!