Lentils Cacciatore

David McLauchlan

Packed with protein, fibre, vitamins, and minerals, lentils have rightfully earned their superfood status. And at just $2.97 for a 2-pound bag, they’re an affordable option for nearly any budget.

But how do you cook them? From soups to sauces, stews to salads, the possibilities are endless. Two important tips: First, freshness matters. If you have a bag of red lentils that’s been collecting dust in your pantry for five years, it’s time to compost them and start fresh. Second, rinsing matters. When a recipe says to rinse until the water runs clear, take it seriously.

To get you started, here’s a recipe for lentils cacciatore that works beautifully on its own or as a pasta sauce. If you’re familiar with Italian cuisine (or the language), you might know that "cacciatore" means "hunter." So, a vegan dish with "hunter" in the title may seem a bit ironic—but trust me, this hearty recipe is robust enough for any hunter.

Ingredients

Olive oil

2 large carrots

1 red pepper

Salt and black pepper

¼ cup capers, drained

3 tablespoons tomato paste

5 garlic cloves

1 sprig fresh rosemary

½ cup red wine

14-ounce can diced tomatoes, including juices

¾ cup red lentils (see Tip)

Directions

1. Preparation: Peel and roughly chop the carrots. Core and thinly slice the red pepper. Mince the garlic. Pick the rosemary off of the stem. Rinse the lentils until the water runs clear.

2. Sauté the vegetables: Heat a drizzle of olive oil to medium-high in a large pot. Add the carrots and sauté until they begin to soften (about 3 minutes, maybe longer for larger pieces), stirring occasionally. Add the red pepper and sauté for another 2 minutes.

3. Add the aromatics and tomato paste: Add the capers, garlic, rosemary, and tomato paste to the pot. Cook until the tomato paste starts to stick to the pot, about 2 minutes.

4. Add the wine and season with salt and pepper to taste.

5. Simmer the lentil mixture: Add the remaining ingredients to the pot. Add a cup of water, plus more if the mixture gets too thick. Bring the mixture to a boil, then reduce the heat to a simmer, stirring occasionally. Simmer for about 25 minutes, though the consistency is more important than the countdown timer. The lentils should lose their hardness, and the overall dish should be nice and thick. Adjust the seasoning and serve.

Enjoy!