Vegetarian Lentil Stew
Cozy up with this hearty and nutritious Vegetarian Lentil Stew, a one-pot wonder that's perfect for chilly evenings or meal prep. Packed with protein-rich lentils, tender carrots, celery, and potatoes, this stew is simmered to perfection in a flavorful vegetable broth infused with warm spices like cumin, smoked paprika, and thyme. A splash of lemon juice and fresh spinach add a vibrant finish, while the optional parsley garnish elevates each bowl with a touch of freshness. Ready in under an hour, this vegan-friendly, gluten-free recipe offers a comforting, wholesome meal that’s both filling and easy to make. Pair it with crusty bread or serve it over rice for a deliciously satisfying dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 4 large garlic cloves
- 2 medium carrots
- 2 medium celery stalks
- 1 medium potato
- 1 cup dried green or brown lentils
- 6 cups vegetable broth
- 1 15-ounce can diced tomatoes (canned)
- 1 bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups fresh spinach
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Finely dice the onion and garlic. Peel and chop the carrots and potato into bite-sized pieces. Slice the celery into thin pieces.
Add the diced onion to the pot and sauté for 5 minutes, stirring occasionally, until softened and translucent.
Add the garlic, carrots, and celery, and sauté for another 3 minutes.
Stir in the potato, lentils, vegetable broth, diced tomatoes (with their juice), bay leaf, cumin, smoked paprika, thyme, salt, and black pepper.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Let it simmer for 25-30 minutes, or until the lentils and vegetables are tender.
Discard the bay leaf, then stir in the fresh spinach and lemon juice. Allow the spinach to wilt for 2-3 minutes.
Taste the stew and adjust the seasoning with more salt or pepper if needed.
Serve the stew hot, garnished with fresh parsley if desired. It pairs perfectly with crusty bread or over a bed of rice.
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1050 mg | 46% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 8.9 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 109 mg | 8% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1066 mg | 23% | |
*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.
