Thyroid Nutrition: Brown Lentil Stew

A quick, easy recipe that is a great addition to support your thyroid nutrition.

Lentils are one of the easiest and most versatile foods to cook. They are easier on the tummy than their cousins, beans, they come in so many forms and colors; just by adding different veggies or herbs into a lentil stew, you can transform it to something totally different. So go ahead and experiment with green, brown or red lentils (the latter will cook very fast). Puree it if you like; that would make it into a very warming, filling soup or a stew.

Make a big pot of lentils and freeze it up in glass containers for future meals; this way you save time and money. Lentils keep well in the freezer for 6 months.

Lentils are extremely high in protein, this is why vegetarians use them to get a complete meal when served over rice (or any grain like amaranth, quinoa, etc). They are also rich in folic acid; another key micronutrient essential for thyroid nutrition.

The Ingredients

• 1 lb or 450g brown lentils
• 4 large carrots, chopped
• 4 medium celery sticks, chopped
• 3 small yellow potatoes (skip if following Thyroid-GAPS diet)
• 1 bay leaf
• 2 teaspoon chopped fresh thyme or 4 teaspoons dry thyme
• 1 large yellow onion
• 4 tablespoons olive oil
• 4 cloves garlic, chopped
• 2 teaspoons cumin seeds, roasted and ground
• 3 teaspoons sea salt
• 1 lemon, juice
• freshly ground black pepper
• 2 cups or 500g chicken stock
• 2/3 cup cilantro, chopped
• 1 cup parsley, chopped

The Making

1. It is recommended that you soak the lentils overnight – this is to remove the physic acid which is often a problem for people with digestive issues. If you are not experiencing digestive issues, rinsing the lentils will do.
2. Put the lentils in a pot with 10 cups of filtered water, add vegetables (carrots, sweet potato, celery) and bay leaf
3. Bring water to boil and lower the heat to simmer for about 1 hour
4. Meantime, sauté the onions in oil until soft, then add garlic and continue sautéing till brow
5. Add the onions and garlic to your soup as it simmers
6. Add chicken stock, lemon juice, cumin and salt in the last 15 minutes of cooking
7. Turn off the heat and add cilantro and parsley
8. Correct the seasoning with salt, pepper or cumin.

This stew can be frozen and can also be used as base meal and served with roasted chicken (just add the chicken piece to the stew) or vegetables like watercress that can be added after the stew has been reheated. If you have hyperthyroid, you can also add spinach, chard and kale to the final cooking step, letting them be cooked by the warmth of the stew. Ah, options!

One Response to Thyroid Nutrition: Brown Lentil Stew

Maureen says: December 27, 2012 at 8:32 pm

I just finished a bowl or two of this for dinner. It has been my “go to” in the cold weather. I love it and it lasts me a few more meals! Thank you!

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