Lentil Hash
Hearty, wholesome, and packed with vibrant flavors, this Lentil Hash recipe is the ultimate plant-based comfort food! Featuring tender green or brown lentils, a medley of sautéed veggies like red bell pepper, zucchini, and potato, and a bold mix of smoked paprika, cumin, and oregano, this one-pan dish is as delicious as it is nutritious. Finished with a bright splash of lemon juice and a garnish of fresh parsley, this vegan-friendly hash delivers earthy, smoky, and zesty flavors in every bite. Perfect as a satisfying main course or a versatile side dish, this recipe is ideal for meal prepping, weeknight dinners, or even brunch. Ready in just 45 minutes, it's a comforting, protein-packed meal that’s easy to whip up and sure to please! Keywords: lentil hash, vegan hash recipe, plant-based comfort food, one-pan dinner, protein-packed vegan dish.
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 medium potato, diced (skin on or peeled)
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Rinse the lentils thoroughly under cold water. In a medium pot, combine lentils and 3 cups of water. Bring to a boil over high heat, then reduce heat to a simmer. Cook uncovered for 20-25 minutes, or until the lentils are tender but not mushy. Drain and set aside.
While the lentils are cooking, heat the olive oil in a large skillet or cast-iron pan over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds, until fragrant.
Add the diced red bell pepper, zucchini, and potato to the skillet. Cook for 8-10 minutes, stirring occasionally, until the vegetables are tender and slightly browned.
Sprinkle the smoked paprika, ground cumin, dried oregano, salt, and black pepper over the vegetables. Stir well to evenly coat the vegetables in the spices.
Add the cooked lentils to the skillet and stir to combine. Cook for 3-4 minutes, allowing the flavors to meld together.
Stir in the baby spinach and cook for 1-2 minutes, just until wilted.
Remove the skillet from the heat and stir in the lemon juice for a bright, fresh flavor.
Taste and adjust seasonings as needed. Garnish with chopped fresh parsley before serving warm.
Nutrition Facts
Calories |
775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2473 mg | 108% | |
| Total Carbohydrate | 103.3 g | 38% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 20.7 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2516 mg | 54% | |
*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.
