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Our last segment on foods that will help prevent or battle colon cancer….Dr. Goudar from the Sentara Cancer Network joins Karen to prepare an amazing lentil and polenta dish that you will want to make over and over again!
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RECIPE
This Lentil Stew over Polenta is one of my family’s favorite! The contrast between the textures of the chewy, savory lentil stew and rich, velvety polenta is beyond satisfying and the flavor combination is sooooo good! You definitely have to give this one a try!
Polenta
3 cups Water
1/8-1/4 Tsp Salt
1 Cup Yellow Cornmeal
1/4 cups grated Parmesan cheese
2 Tsp Butter
Pour 3 cups of water and the salt into a medium sized pot. Bring to boil. Stiring virorously, add corn meal and continue stirring until there are no clumps. Reduce heat to low and cover. Cook, stirring occasionally, for 15-20 minutes. Add cheese and butter and stir well. Cover and let cook an additional 5 minutes. Your lovely creamy polenta is ready to enjoy!
Lentil Stew
2 teaspoons Olive oil
2 medium carrots diced finely
1/2 medium onion diced finely
4 ounces Lentils
5 cups Vegetable stock
1/4 cups Barley
1/4 cups Quinoa -well rinsed
2 1/4 cups Kale, chopped into bite sized pieces
Heat a large pot to medium high and add olive oil. Once oil is hot, add carrots and onions. Cook until onions become translucent. Add lentils and cook 2-3 minutes. At this point, add vegetable stock, barley and quinoa. Bring to a boil, then reduce heat low and cover. Cook, stirring occasionally for 15-20 minutes or until the lentils are becoming tender and the quinoa and barley are cooked. Add Kale, incorporate well and cover. Let stew simmer for another 5 minutes or until the kale is completely wilted and the lentils are done.
Serve over a bed of creamy polenta for a delicious lunch or dinner that will fill you up and nourish you from head to toe!
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