Red Lentil and Vegetable Stew
Warm, nourishing, and packed with plant-based goodness, this Red Lentil and Vegetable Stew is the ultimate comfort food for any season. Bursting with aromatic spices like cumin, smoked paprika, and thyme, this hearty stew features nutrient-rich ingredients such as red lentils, carrots, zucchini, and baby spinach simmered in a flavorful vegetable broth. A splash of fresh lemon juice adds a zesty brightness, perfectly balancing the earthy, wholesome flavors. Ready in just 50 minutes with minimal prep, this protein-packed, gluten-free, and vegan recipe is perfect for busy weeknights or meal prep. Serve it with a sprinkle of fresh parsley for a vibrant finishing touch and enjoy a satisfying, flavor-filled bowl of cozy wellness.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 medium carrot, diced
- 2 celery stalk, diced
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes (canned or fresh)
- 1 medium zucchini, diced
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté 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 1 minute until the spices are fragrant.
Add the rinsed red lentils, vegetable broth, and diced tomatoes. Stir to combine and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover, and let the stew simmer for 20 minutes or until the lentils are fully cooked and tender.
Add the diced zucchini and baby spinach to the pot. Stir to combine and cook for another 5–7 minutes until the zucchini is tender and the spinach is wilted.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if necessary.
Ladle the stew into bowls and garnish with fresh parsley, if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1117 mg | 49% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 13.7 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1420 mg | 30% | |
*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.
