kohlrabi and red lentil stew

by Sandy Todd Webster on Sep 27, 2011

Food for Thought

Hearty and filling, this stew is easy to prepare on a busy weeknight with flavors that will brighten an autumn night, as well as pack a good dose of iron and vitamins A and C to rev up your immune system.

The kohlrabi maintains its crispness, providing a nice contrast to the red lentils, which become the consistency of mashed potatoes. If kohlrabi isn’t available, substitute broccoli stem for the kohlrabi and use the broccoli florets instead of the spinach.

11/2 cups dry red lentils, picked through and sorted

1 13-ounce can of coconut milk

11/2 cups water

1 kohlrabi, peeled and cut into small dice

2 carrots, thinly sliced

2 cloves garlic, minced

1/2 teaspoon cumin

1 cup frozen chopped spinach

juice of 1 lemon

Place lentils, coconut milk, water, kohlrabi, carrots, garlic and cumin in medium saucepan. Stir and bring to boil over medium heat. Reduce heat, cover and simmer for 20–25 minutes. Add frozen spinach (or broccoli florets) and lemon juice, and continue cooking, uncovered, for another 5 minutes or until lentils are soft, carrots are tender and spinach is cooked through. Season to taste. Serves 4 as a main-course dish.

Per Serving: 459 calories; 20 grams (g) fat; 21.1 g protein; 52.8 g carbs; 24.9 g fiber; 47 milligrams sodium.

Source: This is an original recipe by certified natural chef Sara Kruse. She is a guest blogger at www.therapeuticchef.com.

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About the Author

Sandy Todd Webster

Sandy Todd Webster IDEA Author/Presenter

Sandy Todd Webster is Editor in Chief of IDEA's publications, including the award-winning IDEA FITNESS JOURNAL and IDEA FOOD & NUTRITION TIPS, the industry's leading resources for fitness, wellness and nutrition professionals worldwide. Sandy joined IDEA in 2001 as executive editor of IDEA PERSONAL TRAINER and IDEA FITNESS MANAGER magazines and was promoted to lead the editorial team in 2003. More than 20 years in magazine publishing, marketing communications and creative services have shaped her straightforward approach to multi-channel communication. Early experience in Los Angeles as a sports writer/reporter, and then enriching years as a managing editor in allied health care publishing have pulled her across a spectrum of stimulating subject matter. Fitness, health and nutrition reside at the perfect center of this content continuum, she feels. A Chicago native, Sandy grew up fully engaged in various competitive sports. Her drive and dedication as an athlete translate to a disciplined work ethic and unwavering approach to challenge in her career. Shortly after graduating journalism school from Southern Illinois University-Carbondale, she was recruited to L.A. for her first post in magazine publishing. After two decades of working on magazines--and now in the throes of applying the unbelieveable multi-media content delivery options available in the magazine 2.0 world--she is still "completely in love" with the creative process it takes to deliver meaningful, inspirational content to end users. She is an accomplished home cook and gardner who would love to combine those skills and passions with her health and fitness background to continue educating readers about a well-balanced, healthy lifestyle.