Winter Food: Traditional Vegan Chilean Lentil Stew Recipe
Posted on 29 January 2019
This form of Chilean lentil stew is a dish that has been cooked for many generations in Chile. The dish is rich in nutrients and is the perfect vegan dish to get energy for a cold winter's day. With all natural and ecological ingredients coming from the surrounding valleys this dish was a complete delicious meal and really enjoyable cooking with the artisans and their families when I spent four weeks in Arica, Chile, after winning the ABURY Design Experience in 2018. As well as being full of all the good things your body needs this Chilean lentil stew is tasty and good for the pocket as it is very economic!
Chilean Lentil Stew Ingredients
0.250 grams of lentils
(use the lentils that can be found in your area;
depending on the country there are different kinds)
1/2 red onion
1 ½ potatoes
1/2 red pepper
5 green beans
3 garlic clove
4 small pieces of pumpkin
Some ginger (one medium size section should be fine)
Other vegetables as desired (optional)
1. First you need to clean the lentils and check for little stones, you wont probably have to do this with the ones coming from the supermarket as they often came clean.
2. Put the lentils in a bowl full of water to clean them. This will also soften them a bit before cooking. Let them soak for around 15m (you can prepare the vegetables during this time).
3. Peel and slice the vegetable, dicing them into little squares.
4. Put a pot with 2 soup spoons of olive oil on a slow heat. Once it is heated put the sliced onion, garlic, ginger and pepper in and stair it until they are done and add salt. no much. 1 1/2 tea spoons.
5. Once cooked half fill the pot containing the cooked peppers, etc, with water. Put it on a low heat and bring to the boil.
6. Add the remaining vegetables to the boiled water (potatoes, pumpkin, tomato, green beans) and cook until they are done which should be around 10 min on a low boil.
7. While that is cooking you can start to prepare the lentils in a pressure pot:
Rinse the lentils and throw away the water they were in. Put the lentils into the pressure pot and add enough water to cover them. Boil the lentils for 5 minutes, leaving the lid open. After this close the pressure pot and leave it to cook for another 5 minutes. Once cooked take the pressure cooker off the heat, open it and let it rest for a few minutes.
8. Now that both pots are cooked rinse off the lentils and add them to the vegetables. Put them on the stove and let them boil together for a couple of minutes and then take them off the heat and let them rest for a few more minutes.
9. Your lentil stew is now done!
10. Now the only element missing is rice. To prepare it, you need to calculate a small portion for each person that is going to eat and cook it.
With that done you can now serve up the food and enjoy this lovely energy boosting meal. Here, in Chile, they serve half of the plate with rice and the other half with lentils leaving it for the person eating to mix them together as they eat.
© All photos by Patricia Quiroga López
Author : Patricia Quiroga López