A plant-based diet can be a great way to combat inflammation, as many plant-based foods are rich in antioxidants, fiber, and phytonutrients that have anti-inflammatory properties. Here’s a recipe idea that incorporates ingredients known for their inflammation-fighting qualities:
Anti-Inflammatory Turmeric Lentil Stew
This hearty stew combines turmeric, ginger, garlic, and leafy greens—all powerful anti-inflammatory foods—along with the protein and fiber from lentils.
Ingredients:
- 1 cup dried green or red lentils (or 2 cups cooked lentils)
- 1 tablespoon olive oil (or coconut oil)
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1-inch piece of fresh ginger, minced
- 1 tablespoon ground turmeric (or 1-2 teaspoons of fresh grated turmeric)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon black pepper (helps with the absorption of turmeric)
- 1 medium carrot, diced
- 1 stalk celery, diced
- 1 medium zucchini, chopped
- 4 cups vegetable broth (or water)
- 1 can (14.5 oz) diced tomatoes (no added sugar)
- 1-2 cups leafy greens (spinach, kale, or Swiss chard are good options)
- Salt to taste
- Juice of 1/2 lemon (optional, for brightness)
- Fresh cilantro or parsley (optional, for garnish)
Instructions:
- Prepare the lentils: If you’re using dried lentils, rinse them well and set them aside. If you’re using cooked lentils, simply add them in later.
- Sauté the aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, and ginger. Sauté for about 3-5 minutes until softened and fragrant.
- Add the spices: Stir in the turmeric, cumin, coriander, and black pepper. Cook for another 1-2 minutes, allowing the spices to bloom and become aromatic.
- Build the stew: Add the carrots, celery, and zucchini to the pot. Stir to coat them with the spices. Pour in the vegetable broth and diced tomatoes, and bring the mixture to a boil.
- Simmer: Reduce the heat to low and let the stew simmer for about 20-25 minutes (or until the lentils are tender if you’re using dried lentils). If you’re using cooked lentils, add them in the last 10 minutes of cooking.
- Finish the dish: Stir in the leafy greens, and cook for another 5-7 minutes until the greens are wilted and tender.
- Season and serve: Taste and adjust the seasoning with salt and lemon juice to your preference. Garnish with fresh cilantro or parsley if desired.
Why This Recipe Fights Inflammation:
- Turmeric: Contains curcumin, a powerful compound that has been extensively studied for its anti-inflammatory and antioxidant effects.
- Ginger: Known for its anti-inflammatory properties, ginger can help reduce pain and swelling in the body.
- Garlic: Contains sulfur compounds that have been shown to support the immune system and reduce inflammation.
- Lentils: Packed with fiber and protein, lentils can help modulate blood sugar and reduce systemic inflammation.
- Leafy Greens: Rich in antioxidants, vitamins, and minerals, greens like spinach or kale support overall health and help reduce inflammation.
This stew is perfect for meal prep, and it can be served with a side of whole grains (like quinoa or brown rice) for a complete, anti-inflammatory meal. Enjoy!
