Protein-Packed Lentil Stew (Printable)

Hearty lentil stew with veggies and spices brings warming, satisfying nourishment to your table.

# List of ingredients:

→ Legumes

01 - 1 1/2 cups dried brown or green lentils, rinsed

→ Vegetables

02 - 2 tablespoons olive oil
03 - 1 large onion, diced
04 - 2 carrots, peeled and diced
05 - 2 celery stalks, diced
06 - 3 cloves garlic, minced
07 - 1 medium red bell pepper, diced
08 - 1 can (14 ounces) diced tomatoes
09 - 4 cups vegetable broth
10 - 2 cups fresh spinach or kale, roughly chopped

→ Spices & Seasonings

11 - 1 teaspoon ground cumin
12 - 1 teaspoon smoked paprika
13 - 1/2 teaspoon ground coriander
14 - 1/2 teaspoon dried thyme
15 - 1 bay leaf
16 - Salt and black pepper, to taste

→ Optional Additions

17 - Juice of 1/2 lemon
18 - Chopped fresh parsley, for garnish

# Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5 minutes until the vegetables are softened.
02 - Stir in minced garlic and diced red bell pepper; cook for 2 minutes until fragrant.
03 - Add lentils, diced tomatoes with their juices, vegetable broth, ground cumin, smoked paprika, ground coriander, dried thyme, and bay leaf. Stir to combine thoroughly.
04 - Bring mixture to a boil, then reduce the heat to low. Cover and simmer for 25 to 30 minutes, or until lentils are tender.
05 - Remove bay leaf. Stir in spinach or kale and cook for 2 to 3 minutes, until the greens are wilted.
06 - Season stew with salt, black pepper, and lemon juice if desired. Ladle into bowls, garnish with parsley and serve hot.

# Expert Advice:

01 -
  • Easy preparation with just one pot and simple steps
  • Packed with plant-based protein from lentils perfect for meatless meals
  • Customizable with whatever greens or veggies you have on hand
  • Suitable for vegan vegetarian and gluten-free diets
  • Family-approved warmth in under an hour
02 -
  • Rich in fiber keeps you full longer
  • Naturally vegan and gluten-free fits many diets
  • Stays fresh for several days and flavors improve overnight
  • Filling with very few calories good for meal planning
03 -
  • Toast the dry lentils briefly in the pot before adding liquid for a nuttier flavor
  • Always use fresh spices and leafy greens for the brightest taste
  • Ladle out a portion before adding spinach for leftovers so reheated greens do not soften too much

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