When it comes to health, the luck o’ the Irish will surely be with you with this vegetable-laden stew. This recipe features favorite Irish vegetables, but unlike traditional Irish stew, it is low in fat and high in fiber. Carrots and cabbage offer plant-based carotenoid phytochemicals associated with lower cancer risk. You can visit your local farmers’ market, CSA or your own backyard to find these local and seasonal ingredients.
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tsp olive oil
- 3 stalks celery, chopped
- 4 carrots, sliced or large dice
- 1 pound red or Yukon gold potatoes, cut in large dice, skin-on
- 6 cups organic low sodium vegetable broth
- 1 bay leaf
- 1/2 tsp caraway seeds
- 1/2 tsp rosemary, crushed
- 1/2 tsp freshly ground black pepper
- 3/4 cup dry lentils, color of choice, rinsed
- 2 cups green cabbage, shredded
- Salt, to taste
- In a soup pot, sauté onion and garlic in oil over medium-heat until translucent.
- Add celery, carrots, potatoes, broth, seasonings and lentils.
- Bring to a boil. Reduce heat to low and simmer, partially covered, until vegetables and lentils are tender, about 30 to 40 minutes.
- Add shredded cabbage. Simmer uncovered until cabbage is tender, about 10 minutes.
- Season to taste with salt and more ground black pepper.
- Remove bay leaf.
Yields six servings
Recipe courtesy of Terri Taylor, RD, CSO, nutrition educator for HonorHealth Virginia G. Piper Cancer Center