Low Fat Hearty Lentil Stew with Vegetables
Warm up with a cozy bowl of Low Fat Hearty Lentil Stew with Vegetables—a nutrient-packed, flavor-forward meal that’s as satisfying as it is wholesome. This one-pot wonder combines protein-rich green lentils, vibrant fresh veggies like zucchini, carrots, and spinach, and bold seasonings like cumin and thyme, simmered to perfection in a savory vegetable broth. With just a hint of lemon juice to brighten up the flavors, this heart-healthy dish is low in fat yet full of comforting goodness. Ready in under an hour, it’s an easy meal prep option that makes six servings, perfect for busy weeknights or freezing for later. Whether you’re seeking a vegan dinner idea, a healthy soup recipe, or a warm dish to nourish your soul, this lentil stew is your go-to!
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Recipe Information
Ingredients
- 1 cup green lentils
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 1 medium zucchini, diced
- 1 15-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 2 cups fresh spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
Rinse the lentils under cold water and set aside.
In a large pot, heat olive oil over medium heat. Add the chopped onions and sauté for 5 minutes until soft.
Add the minced garlic, carrots, celery, bell pepper, and zucchini to the pot. Cook for another 5 minutes, stirring occasionally.
Stir in the canned diced tomatoes, vegetable broth, rinsed lentils, bay leaf, thyme, and cumin.
Increase the heat to high to bring the mixture to a boil. Once boiling, reduce the heat to low and cover the pot.
Simmer the stew for 30-35 minutes, or until the lentils are tender.
Add the fresh spinach to the pot and cook for an additional 5 minutes until wilted.
Season the stew with salt and black pepper to taste, remove the bay leaf, and stir in the lemon juice.
Serve the stew hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
1168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 7.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5480 mg | 238% | |
| Total Carbohydrate | 168.7 g | 61% | |
| Dietary Fiber | 52.0 g | 186% | |
| Total Sugars | 57.1 g | ||
| Protein | 48.9 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 604 mg | 46% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 5350 mg | 114% | |
*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.
