Description
A comforting and nutritious lentil stew packed with protein, vegetables, and rich flavors.
Ingredients
Scale
- 1 cup green or brown lentils, rinsed
- 2 medium carrots, diced
- 2 stalks of celery, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 2 cups spinach or kale, chopped
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- Prepare the Ingredients: Wash and chop the vegetables. Dice onions, carrots, and celery into small pieces. Mince the garlic. Rinse the lentils under cold water.
- Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add the onions and sauté until transparent. Add garlic, carrots, and celery; cook for 5 minutes until softened.
- Cook the Lentils: Stir in lentils, canned tomatoes, and vegetable broth. Bring to a boil, then reduce heat to a simmer. Cover and cook for 25-30 minutes until lentils are tender.
- Add Greens and Season: Stir in spinach or kale. Season with salt, pepper, cumin, and paprika. Cook for an additional 5 minutes until greens are wilted.
- Serve and Enjoy: Serve hot, garnished with fresh herbs, and consider crusty bread for dipping.
Notes
For a non-vegetarian version, add cooked sausage or chicken. Sauté vegetables in broth for a lower-fat dish.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg
Keywords: lentil stew, healthy recipe, plant-based, vegetarian, comfort food
