Lentil and Zucchini Stew Recipe
A nourishing vegan stew blending lentils, zucchini, tomatoes, and herbs—comforting, budget-friendly, and easy enough to cook while sipping wine.
Ingredients
- Olive oil – 2 tbsp
- Onion – 1 large diced
- Garlic – 4 cloves minced
- Carrots – 2 medium chopped
- Zucchini – 2 medium diced
- Tomatoes – 2 cups chopped
- Green lentils – 1 cup rinsed
- Vegetable broth – 6 cups
- Thyme – 1 tsp
- Oregano – 1 tsp
- Paprika – 1 tsp
- Bay leaf – 1
- Salt – 1 ½ tsp
- Black pepper – ½ tsp
- Fresh parsley – ¼ cup chopped
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, and carrots; sauté for 6 minutes.
- Stir in thyme, oregano, paprika, and bay leaf; cook 1 minute.
- Add zucchini, lentils, tomatoes, broth, salt, and pepper; stir well.
- Bring mixture to a boil, then reduce heat and simmer 40 minutes.
- Remove bay leaf, garnish with parsley, and serve hot.
Notes
Nutritional Values (per serving)
- Calories: 310
- Total Fat: 7 g
- Saturated Fat: 1 g
- Carbohydrates: 53 g
- Fiber: 13 g
- Protein: 14 g
Vitamins & Minerals (per serving)
- Vitamin A: 42%
- Vitamin C: 38%
- Iron: 30%
- Folate: 37%
- Potassium: 25%
Additional Notes
- For extra depth, add a splash of soy sauce while simmering.
- Pair with crusty bread or brown rice for a satisfying meal.
- Leftovers taste even better the next day, darling.