High Protein Hearty Lentil Stew with Vegetables
Warm up with a bowl of this High Protein Hearty Lentil Stew with Vegetables, a nutritious and flavor-packed recipe that’s both satisfying and wholesome. This plant-based stew is brimming with protein-rich lentils, vibrant vegetables like zucchini, carrots, and red bell pepper, and a medley of aromatic herbs and spices including thyme, smoked paprika, and cumin. Simmered to perfection in a savory vegetable broth, the dish is finished with a zesty splash of lemon juice and a handful of fresh spinach for a nutrient boost. Ideal for meal prep or a cozy family dinner, this one-pot meal is vegan, gluten-free, and ready in just an hour. Garnish with fresh parsley for a refreshing twist and enjoy a comforting, protein-packed meal that’s as nourishing as it is delicious. Keywords: high-protein stew, plant-based meal, vegan lentil soup, healthy comfort food.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 4 cloves garlic cloves, minced
- 2 large carrot, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, diced
- 2 tablespoons tomato paste
- 1.5 cups dried green or brown lentils, rinsed
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes
- 1 leaf bay leaf
- 1 teaspoon thyme
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 cups spinach, roughly chopped
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the garlic and cook for another 1 minute, until fragrant.
Add diced carrots, celery, red bell pepper, and zucchini to the pot and cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.
Mix in the tomato paste and cook for an additional 2 minutes, stirring frequently.
Add the rinsed lentils, vegetable broth, diced tomatoes (with their juice), bay leaf, thyme, cumin, smoked paprika, salt, and black pepper. Stir to combine.
Bring the stew to a boil, then reduce the heat to low. Cover and let it simmer for about 25-30 minutes, or until the lentils are tender and cooked through.
Remove the bay leaf from the stew.
Stir in the chopped spinach and cook for about 2-3 minutes, until the spinach wilts.
Add lemon juice and stir well to combine. Taste and adjust seasoning if necessary.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.5 g | 60% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6622 mg | 288% | |
| Total Carbohydrate | 235.1 g | 85% | |
| Dietary Fiber | 72.2 g | 258% | |
| Total Sugars | 68.0 g | ||
| Protein | 75.0 g | 150% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1019 mg | 78% | |
| Iron | 35.7 mg | 198% | |
| Potassium | 8528 mg | 181% | |
*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.
