Italian Lentil Stew with Tomatoes Recipe
A rustic vegan Italian stew with lentils, tomatoes, and herbs that delivers hearty comfort and bold Mediterranean flavor.
Ingredients
- Olive oil – 2 tbsp
- Onion – 1 large diced
- Garlic – 4 cloves minced
- Carrots – 2 medium chopped
- Celery – 2 stalks diced
- Green or brown lentils – 1 ½ cups rinsed
- Crushed tomatoes – 2 cups canned or fresh
- Vegetable broth – 6 cups
- Tomato paste – 2 tbsp
- Bay leaf – 1
- Oregano – 1 tsp dried
- Basil – 1 tsp dried
- Red pepper flakes – ½ tsp
- Salt – 1 ½ tsp
- Black pepper – ½ tsp
- Fresh parsley – 2 tbsp chopped
Instructions
- Heat olive oil in a large pot.
- Sauté onion, garlic, carrots, and celery for 6 minutes.
- Stir in tomato paste, oregano, basil, and red pepper flakes.
- Add lentils, crushed tomatoes, broth, bay leaf, salt, and pepper.
- Bring to boil, reduce heat, simmer for 40 minutes.
- Remove bay leaf before serving.
- Garnish with fresh parsley and serve with crusty bread.
Notes
Nutritional Values (per serving)
- Calories: 320
- Total Fat: 8 g
- Saturated Fat: 1 g
- Carbohydrates: 52 g
- Fiber: 16 g
- Protein: 18 g
Vitamins & Minerals (per serving)
- Iron: 30%
- Folate: 36%
- Vitamin A: 45%
- Vitamin C: 22%
- Magnesium: 20%
Additional Notes
- Add spinach at the end for extra greens.
- A splash of balsamic vinegar enhances tomato richness.
- Even better reheated the next day.