Irish Garden Stew

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SHC_Headshots_Taylor_Terri_Dietition-Cancer-Center_1685_HRWhen 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.

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

Directions

  1. In a soup pot, sauté onion and garlic in oil over medium-heat until translucent.
  2. Add celery, carrots, potatoes, broth, seasonings and lentils.
  3. Bring to a boil. Reduce heat to low and simmer, partially covered, until vegetables and lentils are tender, about 30 to 40 minutes.
  4. Add shredded cabbage. Simmer uncovered until cabbage is tender, about 10 minutes.
  5. Season to taste with salt and more ground black pepper.
  6. Remove bay leaf.

Yields six servings


Recipe courtesy of Terri Taylor, RD, CSO, nutrition educator for HonorHealth Virginia G. Piper Cancer Center

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