Hearty Lentil Stew: Comforting Meal Prep Dinner (Print Version)
Hearty Lentil Stew is a comforting, protein-packed dinner. This easy, wholesome recipe is perfect for meal prepping and enjoying throughout the week.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free, Low-Calorie
# Ingredients:
→ Aromatic Foundation
01 -
2 tbsp olive oil
02 -
1 large yellow onion, chopped
03 -
2 medium carrots, chopped
04 -
2 celery stalks, chopped
05 -
4 cloves garlic, minced
→ Stew's Heart & Soul
06 -
1 1/2 cups brown or green lentils, rinsed
07 -
6 cups vegetable broth
08 -
1 (28-oz) can diced tomatoes, undrained
09 -
2 tbsp tomato paste
10 -
2 cups packed fresh spinach
→ Mediterranean Flavor Weave
11 -
1 tsp dried oregano
12 -
1 tsp ground cumin
13 -
1/2 tsp smoked paprika
14 -
1 bay leaf
15 -
1 tsp salt, or to taste
16 -
1/2 tsp black pepper, or to taste
→ Fresh Finish
17 -
2 tbsp fresh lemon juice
18 -
1/2 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, chopped, 2 medium carrots, chopped, and 2 celery stalks, chopped. Cook for 5-7 minutes until the vegetables have softened. This forms the aromatic foundation for your Hearty Lentil Stew | Comforting Meal Prep Dinner.
02 -
Stir in 4 cloves garlic, minced, 1 tsp dried oregano, 1 tsp ground cumin, and 1/2 tsp smoked paprika. Cook for another minute until fragrant, being careful not to burn the garlic. This step deepens the Mediterranean flavor profile.
03 -
Add 1 1/2 cups brown or green lentils (rinsed), 6 cups vegetable broth, 1 (28-oz) can diced tomatoes (undrained), 2 tbsp tomato paste, 1 bay leaf, 1 tsp salt, and 1/2 tsp black pepper to the pot. Stir well to combine all ingredients thoroughly.
04 -
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This slow simmer develops the rich, comforting flavors of your Hearty Lentil Stew | Comforting Meal Prep Dinner.
05 -
Remove and discard the bay leaf from the pot. Stir in 2 cups packed fresh spinach until it wilts, which should only take 1-2 minutes. The residual heat from the stew will be enough to cook the spinach perfectly, adding vibrant color and nutrients.
06 -
Remove the pot from the heat. Stir in 2 tbsp fresh lemon juice. Taste and adjust salt and pepper as needed. Ladle your delicious Hearty Lentil Stew | Comforting Meal Prep Dinner into bowls and garnish with 1/2 cup fresh parsley, chopped. Enjoy immediately or prepare for meal prep!
# Notes:
01 -
Feel free to use green or brown lentils; red lentils will cook faster and create a creamier stew. For extra protein, consider adding cooked chicken or sausage at the end.
02 -
This stew is excellent for meal prep! Store cooled leftovers in airtight containers in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months.
03 -
Serve this hearty stew with a side of crusty bread for dipping, a dollop of plain Greek yogurt, or a sprinkle of nutritional yeast for a cheesy flavor.
04 -
For an extra kick, add a pinch of red pepper flakes with the spices, or a dash of your favorite hot sauce before serving. A swirl of good quality olive oil at the end also enhances richness.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
cutting board
03 -
chef's knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 290 kcal
Total Fat: 5 g
Total Carbohydrate: 45 g
Protein: 15 g