Everyone needs a few hearty stew recipes in their cooking repertoire.

This is a hearty vegan lentil stew that has stick-to-your-ribs character.

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Being the mom of vegan can have it’s challenges…

…especially when everyone else in the house is omnivorous. I am always looking for recipes that can satisfy both camps. I usually try to cook a recipe that I can either adapt to be vegan or a vegan recipe that I can adapt to be more carnivorous. This hearty lentil and faro stew is ‘meaty’ enough to satisfy everyone in my house. I use two different types of lentils, red lentils and black beluga lentils and also farro – which is a hearty ancient grain.

The farro gives this stew a wonderful texture. I also like using the farro because, unlike rice, it holds up to being reheated as leftovers. Rice always gets mushy after you’ve left in the fridge for a few days. Farro does not. This stew also has a curry flavor that is warming and comforting.

I think you will agree that this stew is a true crowd pleaser for everyone in your house.

Usually I suggest a vegan substitution, but for this recipe I will suggest a carnivorous one. Adding about a pound of chopped chicken or ground lamb makes this dish truly carnivore friendly. You can also boost the nutrition by adding kale or spinach – for a nice serving of dark greens.

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Lentil and Farro Soup

Course: Light Fare, Soup

Cuisine: Bowl, Clean Eating, Comfort Food

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 8

Calories: 119 kcal

Author: Laura

A rich hearty vegan stew that will warm your belly when the weather is cold. 

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Ingredients

• 2 cups carrots diced
• 2 cups celery diced
• 1 onion diced
• 1 tbsp coconut oil
• 1 cup red lentils
• 1 cup of beluga caviar lentils
• 1 cup of farro
• 2 - 32 oz containers of vegetable broth
• 4 cups of water
• 2 bay leaves
• 3 tsp curry powder
• Salt and pepper to taste.

Carnivore Adaptation

• ground lamb
• chicken breast or thighs

Instructions

1. Heat coconut oil in a large soup pot.
2. Add carrots, celery and onions. Saute until tender and fragrant. (About 5 min)
3. Add lentils and farro.
4. Add stock, water and the spices.
5. Bring everything to a boil and then reduce to a simmer.

6. Simmer for about 20 minutes or until farro is tender.

Recipe Notes

Carnivore Adaptation: Add about a pound of your choice of meat. Brown along with onions and garlic. 

Add more water if you would like the soup less thick.

Nutrition Facts

Lentil and Farro Soup

Amount Per Serving

Calories 119 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Saturated Fat 1g 5%

Sodium 50mg 2%

Potassium 414mg 12%

Total Carbohydrates 19g 6%

Dietary Fiber 8g 32%

Sugars 3g

Protein 6g 12%

Vitamin A 109.5%

Vitamin C 5.7%

Calcium 4.4%

Iron 11.6%

* Percent Daily Values are based on a 2000 calorie diet.

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