🍲 Loğusa Toparlanma · Anne
Red Lentil and Vegetable Pot Stew for Mothers — A Warm, Iron- and Protein-Friendly Meal for the Postpartum Period
A warm, filling and easily digestible pot stew made with red lentils and seasonal vegetables, ideal for the postpartum and breastfeeding period. A gently spiced mother's meal rich in plant protein, iron and fibre.
Ingredients
- 1.5 cups Red lentils (rinsed)
- 2 pieces Carrot (diced)
- 1 piece Courgette (diced)
- 1 piece Onion (finely chopped)
- 2 cloves Garlic (crushed)
- 2 pieces Tomato (grated)
- 2 tablespoons Olive oil
- 1 teaspoon Cumin
- 1 teaspoon Sweet ground paprika
- 1 teaspoon Dried mint
- 1 teaspoon Salt (in moderation)
- 4 cups Hot water or vegetable stock
- 1 tablespoon Lemon juice
- 0.5 bunch Fresh parsley (chopped)
Directions
- 1
Rinse the red lentils well and drain; finely chop the onion and garlic.
- 2
Heat the olive oil in a stew pot or saucepan and gently sauté the onion until soft; add the garlic and stir until fragrant.
- 3
Add the carrot and courgette and turn for a few minutes, then stir in the grated tomato, cumin and sweet paprika.
- 4
Add the rinsed lentils and the hot water (or vegetable stock); stir in a moderate amount of salt and bring to a simmer.
- 5
Cook over low heat for 25-30 minutes, until the lentils and vegetables are soft and the mixture takes on a soupy consistency; stir occasionally.
- 6
Just before removing from the heat, stir in the dried mint and lemon juice; fold through the freshly chopped parsley and serve warm.
🌱 Why is it nourishing?
Red lentils are rich in plant protein, iron and folate and can help make up a balanced, satisfying meal during the postpartum and breastfeeding period. Seasonal vegetables such as carrot, courgette and tomato add fibre, colour and a variety of textures. With its warm, soft consistency, this stew can be an easy-to-prepare and gentle-to-digest option on tiring days.
Maiyko's note
At Maiyko we care about the warm, filling and easy-to-prepare meals a new mother can make for herself; you can adapt this stew to the freshest vegetables of the week and, if you like, round it off with a bowl of yoghurt or some wholegrain bread. Health Note: This content is for informational purposes; during breastfeeding and the postpartum period, please make decisions about your own nutrition and health in consultation with your doctor.
Nutrition per serving
310
kcal
16 g
protein
45 g
carbs
8 g
fat
11 g
fiber
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
