Ichatefreda

May 08, 2023May 8, 20230 3
Ichatefreda - A Nutritious Lentil Stew Recipe
in Stew

Prep

10 min

Cook

60 min

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

100 g onions , peeled & finely chopped
15 ml sunflower oil
50 g carrots , very finely chopped
35 g mushrooms , finely chopped
50 g red lentils
600 ml vegetable stock
25 g mashed tinned red kidney beans
35 g ground peanuts
25 g ground hazelnuts
30 ml shoyu ( soy sauce )
15 ml lemon juice
7 1/2 ml dried thyme
5 ml dried rosemary
1 pinch cayenne pepper
7 1/2 ml mixed spice
200 g fine oatmeal
fresh ground black pepper

Nutrision Information

Servings Per Recipe
4
Calories
305
Sugar
7g
Fat
12g
Ichatefreda is a delicious lentil stew that is full of flavor and packed with nutritious ingredients. This vegan friendly and plant-based meal is perfect for those following a gluten-free diet. Lentils are the main ingredient that provides this dish with its filling texture and delivers plenty of protein for the muscles. The addition of red kidney beans, ground peanuts and hazelnuts, and fine oatmeal provide a wide range of nutrients, including vitamins, minerals, and healthy fats. This dish is perfect for anyone seeking a healthy, tasty, and satisfying meal. The spices used in this recipe, such as thyme, rosemary, and cayenne pepper, add depth and a kick of flavor that makes Ichatefreda stand out from other vegetarian stews.

Instructions

1.Heat the sunflower oil in a large pot over medium heat and sauté the onions.
2.Add the carrots and mushrooms, and stir until softened.
3.Add the red lentils and vegetable stock. Stir, bring to the boil, and then reduce the heat to simmer for 40 minutes, stirring occasionally.
4.Add the mashed red kidney beans, ground peanuts, ground hazelnuts, shoyu, lemon juice, dried thyme, dried rosemary, cayenne pepper, mixed spice and fresh ground black pepper. Stir to combine and continue to simmer for a further 15 minutes.
5.Add the fine oatmeal to the pot and stir well. Cook for an additional 5 minutes.
6.Remove the pot from the heat. Let it sit for a few minutes before serving.

PROS

Ichatefreda is a vegan and gluten-free food that is rich in protein and nutrients.

Its low glycemic index makes it perfect for regulating blood sugar levels.

This tasty stew recipe is packed with delicious flavors and is a healthy addition to any diet.

CONS

This stew can easily turn out less flavorful if not balanced properly.

Not everyone will enjoy the taste of this dish as it contains strong spices and nutty flavors.

HEALTH & BENEFITS

Ichatefreda is a healthy and nutritious dish due to its high protein content, low glycemic index, and excellent source of vitamins and minerals.
Red lentils and oats provide excellent plant-based protein, which is a necessary nutrient for maintaining muscle health, particularly for vegetarians and vegans. Red lentils are also low in calories and high in dietary fiber, which makes it perfect for people aiming to lose weight.
The spices in this dish like thyme, rosemary, and cayenne pepper have excellent health benefits, like combating inflammation, strengthening the immune system and aiding in digestion.

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