Heart-Healthy Hearty Lentil Stew with Vegetables
Elevate your meal prep with this *Heart-Healthy Hearty Lentil Stew with Vegetables*, a nourishing and flavorful dish perfect for cozy nights or a wholesome weekday dinner. Packed with protein-rich lentils, vibrant vegetables like sweet potatoes, red bell pepper, and spinach, and seasoned with aromatic spices like cumin, coriander, and turmeric, this stew is as delicious as it is nutritious. Simmered in low-sodium vegetable broth with a bright splash of lemon juice, it delivers layers of flavor while supporting heart health. Quick to prepare in under an hour, this comforting one-pot meal is ideal for satisfying cravings without compromising on health. Perfect for vegans, vegetarians, or anyone seeking a hearty, nutrient-dense recipe that warms the soul and fuels the body!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 2 large carrots
- 2 celery stalks
- 1 red bell pepper
- 1 small sweet potato
- 1.5 cups brown or green lentils
- 6 cups low-sodium vegetable broth
- 1 14-ounce can diced tomatoes (with juices)
- 1 bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon black pepper
- 2 cups spinach leaves
- 2 tablespoons lemon juice
- 1 teaspoon salt
Instructions
Heat the olive oil in a large pot over medium heat.
Dice the onion, mince the garlic, and slice the carrots and celery.
Add the onion to the pot and sauté for 3-4 minutes, until soft and translucent.
Add the garlic and sauté for an additional minute until fragrant.
Add the chopped carrots, celery, diced red bell pepper, and peeled, cubed sweet potato to the pot.
Stir occasionally, cooking for about 5 minutes until the vegetables begin to soften.
Rinse the lentils thoroughly under cold water and add them to the pot.
Pour in the vegetable broth and diced tomatoes with their juices.
Stir in the bay leaf, cumin, coriander, turmeric, and black pepper.
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and simmer for 30 minutes, or until the lentils and vegetables are tender.
Remove the bay leaf and stir in the spinach. Cook for 1-2 minutes until wilted.
Stir in the lemon juice and season with salt to taste.
Ladle the stew into bowls and serve warm.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3564 mg | 155% | |
| Total Carbohydrate | 155.2 g | 56% | |
| Dietary Fiber | 42.0 g | 150% | |
| Total Sugars | 38.1 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 408 mg | 31% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 4483 mg | 95% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
