swanlogo2.jpg (2420 bytes)Red Lentil Stew

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Never feel *locked into* following a recipe such as this to the letter. To show you what I mean, I am listing both the original recipe and my own modifications based on what I had available in the house to make this quickly. My family enjoyed this variation and couldn't think of any way to improve it.

  • 1 - 2 teaspoons olive oil
  • 2 cloves fresh garlic (I used 3 and minced them 10 minutes prior to adding to the oil to maximize the cancer-fighting activity)
  • 1 cup chopped onion
  • 4 cups water
  • 1-1/4 cup red lentils
  • 2 potatoes, cubed (I didn't have any so used 2 cups of already cooked whole grain rice that I added after the lentils were cooked)
  • 1 cup chopped carrots
  • 1 cup chopped zucchini (didn't have any so added 1 cup chopped left-over cooked spinach and beet greens along with the rice at the end)
  • 1 teaspoon dried oregano (used 1 Tbsp chopped fresh from the garden)
    (also added 1 teaspoon fresh rosemary leaves from the garden)
  • pinch cayenne


Heat large soup pot to medium high. Add olive oil and heat garlic and onions until they are soft (about 2 - 3 minutes). Add other ingredients and bring to a boil. Reduce heat and simmer uncovered on low heat for ~ 20 minutes until lentils are tender. (Here is the point where I then added the already cooked rice and spinach.) Add a bit more water if you would like it more like a soup rather than a thick stew.

Variation: add about 1/3 cup of dried fruit like golden raisins or cherries.

I served this with a large salad made of fresh greens, tomatoes, and avocados, whole grain bread, and fresh fruit for a complete meal.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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