Hearty Lentil Stew: Protein-Packed & Comforting Meal (Print Version)
Hearty Lentil Stew delivers a protein-packed, comforting meal. This wholesome, flavorful stew is easy to make and perfect for a nourishing dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free, Diabetic-Friendly, Low-Fat, Low-Calorie
# Ingredients:
→ Aromatic Foundation
01 -
2 tbsp extra virgin olive oil
02 -
1 large yellow onion, diced
03 -
2 medium carrots, diced
04 -
2 stalks celery, diced
05 -
4 cloves garlic, minced
→ Stew's Heart & Soul
06 -
1 1/2 cups dry brown or green lentils, rinsed
07 -
6 cups low-sodium vegetable broth
08 -
1 (28-ounce) can diced tomatoes, undrained
09 -
1 bay leaf
10 -
5 ounces fresh spinach
→ Mediterranean Spice Embrace
11 -
1 tsp ground cumin
12 -
1/2 tsp ground coriander
13 -
1/2 tsp smoked paprika
14 -
1/2 tsp dried oregano
15 -
Salt and black pepper to taste
→ Fresh Finish & Zest
16 -
1/4 cup fresh parsley, chopped, for garnish
17 -
2 tbsp fresh lemon juice
# Instructions:
01 -
Heat 2 tbsp extra virgin olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, diced, 2 medium carrots, diced, and 2 stalks celery, diced. Cook for 5-7 minutes until the vegetables begin to soften. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Stir in 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp smoked paprika, and 1/2 tsp dried oregano. Cook for 1 minute, stirring constantly, to allow the spices to bloom and release their full aroma. This step builds the foundational flavor for your Hearty Lentil Stew.
03 -
Add 1 1/2 cups dry brown or green lentils (rinsed), 6 cups low-sodium vegetable broth, 1 (28-ounce) can diced tomatoes (undrained), and 1 bay leaf to the pot. Stir everything together well. Bring the mixture to a rolling boil over medium-high heat.
04 -
Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This slow simmer ensures a comforting and protein-packed Hearty Lentil Stew: Comforting & Protein-Packed Meal.
05 -
Remove and discard the bay leaf from the stew. Stir in 5 ounces fresh spinach until it wilts, which should take about 2-3 minutes. Incorporate 2 tbsp fresh lemon juice, which brightens the flavors and adds a zesty finish to your Hearty Lentil Stew.
06 -
Season the Hearty Lentil Stew: Comforting & Protein-Packed Meal generously with salt and black pepper to taste. Ladle the warm stew into bowls. Garnish each serving with 1/4 cup fresh parsley, chopped, for a vibrant touch. Serve immediately and enjoy!
# Notes:
01 -
For an even richer flavor, consider adding a splash of red wine (about 1/2 cup) after the spices and before the broth.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days, and they often taste even better the next day.
03 -
Serve this hearty stew with a side of crusty bread for dipping or a simple green salad to complete the meal.
04 -
Feel free to customize by adding other vegetables like diced bell peppers or zucchini during the last 15 minutes of simmering.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
cutting board
03 -
chef's knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 284 kcal
Total Fat: 5 g
Total Carbohydrate: 45 g
Protein: 16 g