Red Lentil Vegetable Stew
Cozy up with a warm bowl of Red Lentil Vegetable Stew, a hearty and nutritious recipe packed with vibrant flavors and wholesome ingredients. This plant-based stew combines tender red lentils, fresh vegetables like carrots, celery, and red bell pepper, and a medley of warming spices including cumin, smoked paprika, and turmeric for a flavorful depth. Simmered in a rich vegetable broth with juicy diced tomatoes, it's finished with a handful of baby spinach and a splash of lemon juice for a bright, zesty contrast. Perfect for meal prep or a comforting weeknight dinner, this quick and easy vegan stew is ready in under an hour and pairs beautifully with crusty bread or rice for a satisfying meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground turmeric
- 1 cup red lentils, rinsed and drained
- 6 cups vegetable broth
- 14 ounces diced tomatoes (canned, with juices)
- 3 cups baby spinach
- 0.25 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 5-6 minutes, stirring occasionally, until translucent.
Add the minced garlic, diced carrots, celery, and red bell pepper. Sauté for 5-6 minutes until the vegetables begin to soften.
Stir in the ground cumin, coriander, smoked paprika, and turmeric. Cook for 1 minute until fragrant.
Add the rinsed red lentils, vegetable broth, and canned diced tomatoes with their juices. Stir everything to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the stew has thickened.
Stir in the baby spinach and cook for another 2-3 minutes until wilted.
Remove the pot from heat and stir in the chopped parsley, salt, black pepper, and lemon juice.
Taste and adjust seasoning as needed. Serve the stew warm with crusty bread or over cooked rice for a complete meal.
Nutrition Facts
Calories |
1345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.4 g | 57% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6726 mg | 292% | |
| Total Carbohydrate | 196.5 g | 71% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 56.6 g | ||
| Protein | 57.4 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 709 mg | 55% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 5879 mg | 125% | |
*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.
