Lentil and Vegetable Stew
Cozy up with a hearty bowl of Lentil and Vegetable Stew, a nutrient-packed, plant-based dish that’s as comforting as it is nourishing. Bursting with earthy green or brown lentils, tender root vegetables like carrots, potatoes, and celery, and seasonal zucchini, this colorful one-pot meal is enriched with bold aromatics like garlic, cumin, paprika, and thyme. Simmered in a flavorful vegetable broth with diced tomatoes, this stew is a wholesome, gluten-free option that’s ready in just an hour. Perfect for meal prep or a chilly evening, it’s easy to make, satisfying, and beautifully garnished with fresh parsley for a burst of brightness. Whether you're looking for a healthy dinner idea or a savory vegetarian option, this stew is sure to become a family favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 2 medium potatoes, diced
- 1 medium zucchini, diced
- 1 cup dried green or brown lentils
- 6 cups vegetable broth
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the diced carrots, celery, and potatoes, and cook for 5 minutes, stirring occasionally, to begin softening the vegetables.
Stir in the diced zucchini, lentils, vegetable broth, and canned diced tomatoes (with their juices).
Add the ground cumin, paprika, dried thyme, bay leaf, salt, and black pepper. Stir well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the stew simmer for 25-30 minutes, or until the lentils and vegetables are tender.
Remove the bay leaf and taste the stew, adjusting the seasoning with additional salt and pepper, if needed.
Ladle the stew into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1025 mg | 45% | |
| Total Carbohydrate | 52.1 g | 19% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 9.9 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1262 mg | 27% | |
*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.
