Vegetable Lentil Stew
Cozy up with a hearty bowl of Vegetable Lentil Stew, a one-pot wonder that’s packed with wholesome, nourishing ingredients and satisfying flavor. This vegan-friendly dish combines tender lentils, vibrant vegetables like carrots, zucchini, and spinach, and a medley of warming spices including cumin, paprika, and thyme. Simmered to perfection in a flavorful vegetable broth with a hint of diced tomatoes, this stew is both comforting and nutrient-rich, making it an ideal choice for a filling weeknight dinner. Ready in under an hour and perfect for meal prep, this gluten-free recipe serves up to six and is best enjoyed with a sprinkle of fresh parsley. Discover the perfect balance of texture, taste, and heartiness in this simple yet soul-soothing recipe!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 2 medium (sliced) carrots
- 2 medium (sliced) celery stalks
- 3 cloves (minced) garlic
- 14.5 ounces (1 can) diced tomatoes
- 1 cup dry green or brown lentils
- 4 cups vegetable broth
- 1 cup water
- 1 medium (peeled and diced) potato
- 1 medium (sliced into half-moons) zucchini
- 2 cups (loosely packed) spinach
- 1 leaf bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic, ground cumin, paprika, and thyme. Cook for 1 minute, until fragrant.
Add the diced tomatoes, dry lentils, vegetable broth, water, diced potato, and bay leaf. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils and potatoes are tender.
Add the sliced zucchini and simmer for another 5-7 minutes, until the zucchini is tender.
Remove the pot from heat and stir in the spinach until wilted.
Season the stew with salt and black pepper to taste. Remove the bay leaf before serving.
Serve the stew warm in bowls, garnished with fresh parsley.
Nutrition Facts
Calories |
393 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 834 mg | 36% | |
| Total Carbohydrate | 72.6 g | 26% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 35.0 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 3235 mg | 69% | |
*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.
