Hearty Lentil and Vegetable Stew Recipe
A rich, plant-powered stew filled with lentils, vegetables, and warming spices. Perfect for cozy dinners or meal-prep lunches.
Ingredients
- Olive oil – 2 tbsp
- Yellow onion – 1 large diced
- Garlic – 4 cloves minced
- Carrots – 2 medium chopped
- Celery – 2 stalks chopped
- Potatoes – 2 medium cubed
- Green or brown lentils – 1 ½ cups dried, rinsed
- Crushed tomatoes – 1 can 14 oz
- Vegetable broth – 6 cups
- Bay leaf – 1
- Ground cumin – 1 tsp
- Smoked paprika – 1 tsp
- Salt – 1 ½ tsp
- Black pepper – ½ tsp
- Fresh parsley – ¼ cup chopped
Instructions
- Heat olive oil in a pot over medium heat.
- Sauté onion and garlic for 3 minutes until golden.
- Add carrots, celery, and potatoes. Stir for 5 minutes.
- Mix in lentils, cumin, paprika, salt, and pepper.
- Add crushed tomatoes, broth, and bay leaf. Stir well.
- Bring to boil, then reduce heat to low.
- Simmer uncovered for 40–45 minutes, stirring occasionally.
- Remove bay leaf and adjust seasoning.
- Garnish with fresh parsley before serving.
Notes
Nutritional Values (per serving)
- Calories: 295
- Total Fat: 6 g
- Saturated Fat: 0.9 g
- Carbohydrates: 48 g
- Fiber: 15 g
- Protein: 14 g
Vitamins & Minerals (per serving)
- Iron: 24%
- Vitamin A: 32%
- Folate: 29%
- Vitamin C: 17%
- Magnesium: 18%
Additional Notes
- Add spinach in the last 5 minutes for extra greens.
- A squeeze of lemon juice brightens the flavor.
- Serve with warm crusty bread for maximum comfort.