BBQ Red Beans & Lentil Stew with Vegan Option
Today I just want to focus on the good stuff. And when I say good, I mean food. See, as you know off season is has started a little early for us. And with that in mind, I’m changing a few things in the Cotter feeding zone. During the season I try to keep a good balance of meals for the kiwi, but I often exclude high-fiber meals during the day in case the he has an intense workout. You all know that would literally backfire ha ha. But since the kiwi is resting and taking it easy for the next 3 to 4 weeks, I can incorporate more fiber rich foods. That means lentils, some red beans, and split peas are back in the picture!
For a while I had to avoid lentils in order for my digestive system to heal. But now that my gut is about 95% healed, we can enjoy them in moderation.
A few days ago I made a huge batch of lentils and decided to mix it up with of a bit gluten-free red pepper chicken sausage. A fiber and protein rich meal that would last a few days. This recipe just happens to be Texas themed. A little barbecue seasoning can go along way here. Some might call it strange but good.
- 3-4 cups low sodium GF broth (save a little extra for the end of cooking)
- Half a 16z bag of lentils
- ½ to 1 cup red beans, black eyed peas, or adzuki beans
- 1 cup cooked chicken sausage (chopped)- I used a red pepper and spinach flavor
- Half a cup of diced onion - red or white
- Your favorite barbecue rub or seasoning. I used a bourbon chili spice mix about 2-3 tsps (if it has high salt content,reduce amount you use or taste first.
- 1 tablespoon molasses
- 1 teaspoon minced garlic
- Half a cup of diced carrots or tomatoes (optional)
- Vegan Option- Use BBQ tempeh, tofu, Vegan Gluten Free burgers. These options might not be gluten free though so read labels.
- Cook your lentils according to the package first. But use the broth instead of water. I use low-sodium broth due to the salt content i will be adding with the rub. Half way through the cooking process add your spices, chicken sausage, veggies, and BBQ rub. Add a little more broth or water if needed and continue to simmer for another 10 minutes or until lentils and veggies are fully cooked. Stir in your molasses for a little sweetness. Serve with broth for a stew or without for a heartier dish or filling. I love topping it with some sort of slaw! You can also throw everything in a crock pot! Super easy. Just start with your lentils and half way through add your spices, meat, etc.
- For cooking IN CROCK POT place everything in on high for 3 hrs or low for 4-5 hrs..
For cooking lentils in a crock pot see here.
Note: Feel free to cook the whole bag of lentils and double the recipe if you are serving more than 4 people.
If you prefer just lentils, then try this without the red beans or pinto beans. Both are divine and work great!
Favorite way to eat lentils?
thanks for the great tips in the comment section from this post! Be BOLD!