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Pomegranate, Walnut & Lentil Stew AKA Fesenjān

Slightly Modified Recipe from Minimalist Baker | Serves: 4 | Time: ~1hr

Pomegranate, Walnut & Lentil Stew



1 cup raw #walnuts

1 cup #pomegranate juice

1/4 cup water

1 large yellow onion, finely chopped

1/4 tsp S&P

2 ½ cups veggie broth

1 cup rinsed uncooked brown or green #lentils

1-2 tbsp agave syrup

1/2 tsp ground turmeric

1/2 tsp ground cinnamon

For Serving

1 cup uncooked jasmine rice (I tried couscous, why not?)

1 cup pomegranate seeds

1/2 cup fresh chopped parsley

According to Healthline, walnuts may decrease inflammation. As some who cannot take IBUProfen, here's hoping they're right. Walnuts may also reduce risk of type 2 diabetes and reduce blood pressure - both great things to avoid generally, but especially when you have kidney issues.


Preheat oven to 350 degrees F. Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast.

In the meantime, add 1 cup pomegranate juice to small saucepan and bring to a simmer over medium heat. Continue cooking for about 30 minutes, or until darkened in color and reduced to roughly 1/4 cup. Reduce heat to medium-low if bubbling too vigorously. Once reduced, turn off heat and set aside. I did this step the night before.

Believe the Pom Wonderful ads. Pomegranate is full of antioxidants. Pomegranate juice also may reduce inflammation, so maybe this meal is the best IBUProfen replacement ever :)

Once walnuts are done roasting, let cool slightly then add to a high-speed blender and pulse into a fine meal. Set aside.

Heat an extra-large rimmed skillet or pot over medium heat and add water and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent.

Add vegetable broth and bring to a simmer. Add lentils and stir. (I guess you could add a bit more broth if you wanted to make it a little soupier)

Cook uncovered for about 20 minutes, or until lentils are just tender, stirring occasionally. Add more vegetable broth as needed to keep the lentils submerged.

Once the lentils are just tender, add walnut meal, pomegranate molasses, agave syrup, and spices. Stir to combine and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes, or until thickened and fragrant. Stir occasionally.

Taste and adjust seasonings as needed, adding more agave syrup or pomegranate molasses for sweetness, salt for saltiness, turmeric for earthiness, or cinnamon for warmth. You can also add more vegetable broth at this time if it’s become too thick.

Serve over cooked rice or couscous (or not) and garnish with pomegranate seeds and fresh chopped parsley.

What I ate and drank today

8 glasses of water by dinner time

3 cups of decaf

Half a cashew butter and green curry sandwich

Cup of split pea soup (packed with carrots and tomatoes as well)

3 strawberries

Bite of a cinnamon doughnut

Walnut stew with couscous


20 min of strength training (arms and core)'

13,300+ steps / ~5.5 miles of walking (3,700+ steps/1.65 miles in the morning walk to work)

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