Lentil Anchovy Stew
Cozy up with a hearty bowl of Lentil Anchovy Stew, a surprisingly delicious blend of earthy lentils, briny anchovies, and vibrant vegetables simmered to perfection. This Mediterranean-inspired stew combines simple pantry staples like olive oil, garlic, and canned tomatoes with aromatic thyme, smoky paprika, and a savory hint of anchovy fillets, which melt seamlessly into the broth for deep, umami-laden flavor. Packed with protein-rich lentils, nutrient-dense spinach, and a medley of sautéed carrots, celery, and onions, this one-pot wonder is both satisfying and wholesome. Perfect for chilly nights, it comes together in under an hour and is best served with a sprinkle of fresh parsley, a drizzle of extra olive oil, or a hunk of crusty bread. A must-try for lovers of bold, comforting dishes!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (finely chopped) yellow onion
- 1 medium (diced) carrot
- 1 medium (diced) celery stalk
- 3 cloves (minced) garlic cloves
- 4 fillets anchovy fillets in oil
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1 cup brown or green lentils
- 4 cups vegetable broth
- 1 cup canned diced tomatoes
- 1 leaf bay leaf
- 2 cups (fresh, roughly chopped) spinach leaves
- 0.5 teaspoon (adjust to taste) salt
- 0.25 teaspoon (adjust to taste) ground black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and anchovy fillets. Cook for 2 minutes, breaking up the anchovies with the back of a spoon until they dissolve into the mixture.
Sprinkle in the dried thyme and paprika, stirring to evenly coat the vegetables.
Add the lentils, vegetable broth, diced tomatoes, and the bay leaf. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils are tender.
Remove the bay leaf and stir in the chopped spinach leaves. Cook for 2-3 minutes, just until the spinach wilts.
Season the stew with salt and ground black pepper to taste.
Ladle the stew into bowls and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 1010 mg | 44% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 8.1 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 105 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 963 mg | 20% | |
*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.
