Healthy Recipe: Vegetable Stew

Quick-cooking lentils—a must-have in every athlete's pantry—star in 55-year-old runner Hilary Rosada's favorite sweet and savory soup.

"I usually make it on Sunday afternoons in the fall and winter, after my long run," she says.

The creator: Rosada, a Tampa, Florida, resident, retired from the U.S. Army in 1999 after a 21-year career in military intelligence. "I ran, but only as part of my training regimen," she says.

After she took a new job with the U.S. Postal Service, she started running again to stay fit. Since then, she's completed two half marathons and is training for the Florida Space Coast Marathon in November. "Eating healthy allows me to meet the physical challenges of long-distance running," she says.

More: 5 Best Carbs for Athletes

Rosado craved something satisfying for cooler days so she created this soup by adapting a recipe that originated in Scotland, where she grew up.

The nutritionist's take: Matthew G. Kadey, R.D., says this stew is brimming with vitamins and minerals, thanks to the sweet potato, apple and lentils, which are packed with protein and fiber.

Lentil, Sweet Potato and Apple Stew

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  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 2 teaspoon coriander
  • 1 teaspoon paprika
  • 2 celery stalks, cut into chunks
  • 1 sweet potato, peeled and cut into
  • 1-inch chunks
  • 3 1/2 oz dried lentils
  • 2-3 small yellow squash, cut into chunks
  • 1-2 Granny Smith apples, peeled, cored and cut into large chunks
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 1 1/2 cups low sodium vegetable broth

Heat oil on medium-high in a large heavy pot. Add onion and cook five minutes, until softened and starting to turn golden. Add garlic, coriander and paprika, and cook for one minute. Add celery, sweet potato, lentils, squash and apples; stir for one to two minutes. Add salt and pepper. Pour in vegetable broth, cover, bring to boil, and then simmer gently for 35 to 40 minutes until lentils are soft and cooked through. Serve hot with fresh bread. Yields two servings.

Nutritional info per serving: 410 calories; 9 g fat (1 g saturated, 0 g trans fat); 67 g carbohydrate (22 g fiber, 19 g sugar); 20 g protein

More: Flatten Your Belly With Lentils

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