If there is one thing I associate with autumn, falling leaves and memories of my childhood, it is my grandmother's home cooking. There were plenty of cabbage dishes, simply because cabbage is harvested and in season at this time of year, but also those wonderfully classic stews that warm your belly from the inside out.

“When it turns cool and dreary outside, a warm meal that reminds me of my grandmother gives me a deep sense of well-being and security.”

Anne Krenzin

As a child, you could chase me away with pea soup. Yuck! The mere thought of those little green balls, which looked as if they had come straight out of someone's nose (yes, that is genuinely what I thought as a child!), made me run faster than Usain Bolt in his prime. Incidentally, that hasn't changed to this day – even though I now know, of course, that peas grow on a tendril and are very good for you.

Fortunately, there are also lentils, which offer just as many valuable nutrients. Like peas, they belong to the legume family, true all-rounders in our daily diet. They provide:

  • high-quality plant-based protein

  • little fat

  • complex carbohydrates

  • an incredible abundance of vitamins and minerals

No wonder, then, that it is recommended to include them in your meal plan at least once a week.

Having grown up in the Ruhr region, I naturally go for the classic: Westphalian lentil stew, always finished with a splash of vinegar. Does my husband, a native of the Rhineland, like it that way? So-so! For that reason, I simply make the lentil stew without vinegar and stir it in only once the meal is steaming on my plate. That way, we are both happy!

Practical tip: One portion for your plate, one for the day after tomorrow in the fridge, and one tightly sealed in the freezer for another day. Cooked once, yet three meals secured for two people. Perfect!

Recipe: Westphalian Lentil Stew

Ingredients (approx. 6 servings)

  • ½ package brown lentils (approx. 250 g)

  • 6 medium-sized potatoes

  • 1 bunch soup vegetables (carrots, celery, leek, parsley)

  • Enough water (or mild vegetable stock) to cover

  • 1–2 level tsp vegetable stock powder (as needed)

  • A splash of vinegar (e.g. spirit vinegar or apple cider vinegar)

Preparation

  1. Prepare: Peel the potatoes and cut them into small cubes. Clean and peel the soup vegetables and likewise cut them into bite-sized pieces.

  2. Set on the stove: Place the potatoes, soup vegetables and lentils together in a large pot. Add water (or stock) until all the ingredients are well covered, and bring to a vigorous boil.

  3. Simmer: Reduce the heat to medium. Now let the stew simmer gently for at least 45 minutes. Stir every now and then so that nothing sticks.

  4. Season: After the 45 minutes, stir in the vegetable stock powder if needed and let the stew steep for another 10 minutes.

  5. The finishing touch: Add a splash of vinegar just before serving (or individually, directly on the plate).

Grandma's secret for the perfect consistency: For a wonderfully creamy stew, let it simmer away on low heat for a really long time – the longer, the better. Days when you settle in comfortably on the sofa are ideal for this, as the stew practically makes itself. 

Enjoy your meal!

Key Nutrients in Legumes

1

High-quality protein and little fat

Especially for people who follow a predominantly vegetarian diet, legumes are an important source of protein. Combined with their low fat content, they are the perfect choice in a balanced diet. 

2

Complex carbohydrates

An abundance of long-chain carbohydrates together with a large amount of fiber not only keeps you full for a long time but also provides sustained energy without causing a sharp rise in blood sugar levels.

3

Plenty of vitamins and minerals

Above all, many B vitamins, which are important for a well-functioning metabolism, as well as iron, potassium and magnesium