Quick and Healthy Lentil Stew with Artichokes
Warm up your weeknight dinners with this Quick and Healthy Lentil Stew with Artichokes, a wholesome, one-pot dish loaded with bold Mediterranean flavors and nourishing ingredients. This hearty vegetarian stew features protein-packed green or brown lentils paired with tender artichoke hearts, a medley of aromatic vegetables, and a blend of spices like smoked paprika and cumin for a smoky, earthy depth. A touch of lemon juice brightens up the rich, savory broth, while a handful of fresh spinach adds vibrant color and a boost of nutrients. Ready in just 45 minutes with minimal prep, this easy-to-make recipe is perfect for busy nights and meal prep alike. Serve it warm with crusty bread or enjoy it on its own for a satisfying, fiber-rich meal that's as healthy as it is delicious.
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 1 can (14 oz) canned artichoke hearts
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, diced
- 2 medium celery stalks, diced
- 3 cloves garlic cloves, minced
- 4 cups vegetable broth
- 1 can (14.5 oz) canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
Rinse the lentils under cold water and set aside.
Drain and quarter the artichoke hearts. Set them aside for later.
In a large pot, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for another minute until fragrant.
Pour the vegetable broth and diced tomatoes (with their juice) into the pot. Stir well.
Add the rinsed lentils, bay leaf, salt, and black pepper to the pot. Bring the mixture to a boil.
Reduce the heat to a simmer, cover the pot, and cook for 20 minutes, or until the lentils are tender.
Once the lentils are cooked, stir in the quartered artichoke hearts and baby spinach. Cook for another 3-5 minutes until the spinach is wilted and the artichokes are heated through.
Stir in the lemon juice for a bright, fresh finish. Remove the bay leaf before serving.
Ladle the stew into bowls and garnish with fresh parsley, if desired. Serve warm.
Nutrition Facts
Calories |
1349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.4 g | 67% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6274 mg | 273% | |
| Total Carbohydrate | 183.1 g | 67% | |
| Dietary Fiber | 65.2 g | 233% | |
| Total Sugars | 44.1 g | ||
| Protein | 56.0 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 614 mg | 47% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 4608 mg | 98% | |
*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.
