Mediterranean Diet Hearty Lentil Stew with Vegetables
Warm, nourishing, and packed with wholesome flavors, this Mediterranean Diet Hearty Lentil Stew with Vegetables is a nutrient-rich, one-pot wonder that's perfect for any season. Brimming with tender green lentils, vibrant vegetables like carrots, celery, zucchini, and spinach, and seasoned with aromatic herbs like thyme and oregano, this recipe delivers a comforting yet healthy meal. A splash of lemon juice adds a zesty brightness, while fresh parsley brings the perfect finishing touch. Simmered to perfection in just under an hour, this fiber- and protein-packed stew is the ultimate choice for a filling, plant-based dinner. Ideal for meal prep, gluten-free diets, or simply enjoying a bowl of Mediterranean-inspired goodness, this stew is proof that hearty and healthy go hand in hand.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 3 garlic cloves, minced
- 1 cup dried green lentils, rinsed
- 6 cups vegetable broth
- 1 15-ounce can canned diced tomatoes, with juice
- 1 medium zucchini, diced
- 3 cups spinach, roughly chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon sea salt
- 2 tablespoons lemon juice
- 0.25 cup chopped fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and cook for about 5 minutes, stirring occasionally, until the onion becomes translucent.
Add the diced carrots, celery, and minced garlic. Sauté for another 3 minutes until the vegetables begin to soften.
Stir in the rinsed lentils, vegetable broth, and canned diced tomatoes with their juice. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes.
Add the diced zucchini, dried thyme, dried oregano, black pepper, and sea salt. Stir well.
Continue to simmer, covered, for another 10-15 minutes until the lentils and vegetables are tender.
Stir in the chopped spinach and lemon juice, cooking for an additional 2-3 minutes until the spinach wilts.
Taste and adjust the seasoning if necessary.
Serve the stew hot, garnished with fresh parsley.
Nutrition Facts
Calories |
1316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6413 mg | 279% | |
| Total Carbohydrate | 190.2 g | 69% | |
| Dietary Fiber | 52.3 g | 187% | |
| Total Sugars | 52.5 g | ||
| Protein | 59.1 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 732 mg | 56% | |
| Iron | 25.5 mg | 142% | |
| Potassium | 6802 mg | 145% | |
*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.
