Adapted from a recipe by Lauren Sampson at Athlete Lunchbox.
This Red Lentil Stew with Chorizo is a delicious and satisfying twist on classic lentil soup. Packed with protein and fiber from the lentils and smoky chorizo, this hearty soup is bursting with flavor. I have substituted the original potatoes with pearl barley to make the soup more diabetic friendly. Enjoy!
Ingredients:
- 2+ tbsp olive oil
- 10 - 12 oz Argentinian (mild) chorizo - diced or sliced - your choice
- 1 yellow onion diced
- 2 carrots - peeled & diced
- 3 garlic cloves - minced
- 2 tsp cumin - adjust to your preferences
- 1 tbsp sweet paprika - adjust to your preferences
- 1/4 tsp crushed Aleppo pepper - adjust to your preferences
- 1 tbsp brown sugar
- 1 tbsp red wine vinegar
- 8 oz red lentils - rinsed
- 1 cup pearl barley - long cook - rinsed
- 3.5 cups diced tomatoes - fresh
- 64 oz chicken stock - preheated
- Greek yogurt - as needed/desired
Preparation:
Heat 1+ tbsp oil in a large Dutch oven over medium high heat. Make
sure you let it come to heat first before adding meat. Add the chorizo and
cook until slightly crispy and oil has been released. Remove the chorizo (keep warm), but
leave oil in pan. This will be used to fry off the vegetables and allowing that
flavor to come through the dish.
Add onion and carrots (plus a little more oil if needed) and saute until soft and fragrant (approx. 5-10 minutes). Add garlic, spices, sugar and vinegar. Fry for another minute.
Add stock, barley, lentils and tomatoes. Pre-heat the stock so it doesn't take forever in such a large pan. Stir well and bring to a boil. Once boiling, reduce to a simmer for at least 40-45 minutes or until the lentils and barley are tender. You will find much of the stock soaked up by the barley. Keep extra stock handy for adjusting final consistency.
Adjust seasoning and heat level with yogurt or more Aleppo. Once it meets your flavor preferences, hit mixture with a stick blender until only slightly chunky.
Serve with the crispy chorizo and choice of toppings. A dollop of sour cream or Greek yogurt works well. Scallions or chives make a nice garnish, too. The original called for crusty bread but this diabetic found the dish to be just fine without. :-)
Blessed be... and happy cooking!