Lentil Spinach Stew
Dive into the cozy, wholesome flavors of this Lentil Spinach Stew, a nutrient-packed meal that's perfect for busy weeknights or meal prep. This hearty one-pot recipe combines earthy green or brown lentils, tender sautéed vegetables, and a medley of warming spices, including cumin, coriander, and paprika, to create a deliciously satisfying stew. The addition of fresh baby spinach and a bright splash of lemon juice brings a burst of freshness to every bite. Ready in under an hour, this vegan and gluten-free stew is as healthy as it is comforting. Serve it with crusty bread for a complete, soul-soothing dinner!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 medium carrot, diced
- 2 medium celery stalks, diced
- 3 cloves garlic cloves, minced
- 1 cup dried green or brown lentils, rinsed
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes, canned
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon paprika
- 0.5 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 5 cups baby spinach, fresh
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat a large pot over medium heat and add olive oil.
Once the oil is hot, add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the minced garlic and cook for 1 more minute until fragrant.
Stir in the rinsed lentils, vegetable broth, diced tomatoes (with their liquid), ground cumin, ground coriander, paprika, dried thyme, salt, 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 25-30 minutes, stirring occasionally, until the lentils are tender.
Taste the stew and adjust seasoning if needed.
Add the baby spinach to the pot and stir until wilted, about 2 minutes.
Remove the pot from heat, stir in the fresh parsley and lemon juice for added brightness.
Serve the stew hot in bowls with optional crusty bread on the side.
Nutrition Facts
Calories |
270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1245 mg | 54% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 10.0 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 156 mg | 12% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1305 mg | 28% | |
*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.
