This hearty lentil stew features cooked tomatoes as a base, providing a rich source of lycopene while being both comforting and nutritious!

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can (14 oz) diced tomatoes (or 2 cups fresh tomatoes, chopped)
• 1 cup vegetable broth
• 1 cup cooked green or brown lentils
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 cups spinach or kale, chopped
• Fresh basil for garnish (optional)

Instructions

1. Sauté the aromatics: In a large pot, heat the olive oil over a medium heat. Add the chopped onion and sauté for about 5 minutes, until softened. Add the minced garlic, carrot, and celery, and cook for another 5 minutes, stirring occasionally.
2. Add tomatoes and spices: Stir in the diced tomatoes, vegetable broth, oregano, cumin, salt, and pepper. Bring to a simmer and cook for about 10 minutes to allow the flavours to meld.
3. Incorporate lentils: Add the cooked lentils to the pot and stir well. Allow the stew to simmer for an additional 10 minutes, stirring occasionally.
4. Add greens: During the last few minutes of cooking, add the chopped spinach or kale, stirring until wilted.
5. Serve: Ladle the stew into bowls and garnish with fresh basil, if desired. Enjoy hot!

Health Benefits

• Cooked tomatoes: Rich in lycopene, an antioxidant linked to prostate health.
• Lentils: High in protein and fibre, which support overall health and digestion.
• Spinach/kale: Packed with vitamins and minerals that promote general wellbeing.
• Olive oil: Contains healthy fats beneficial for heart health.

This delicious stew is perfect for a nourishing meal that supports prostate health while warming you up! Enjoy!

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