Hearty Lentil Stew: Protein-Packed Vegetarian Dinner (Print Version)
Protein-packed lentil stew for a satisfying vegetarian dinner. This hearty, flavorful recipe is easy to make and perfect for meal prep or a weeknight meal.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ Aromatic Base
01 -
2 tbsp extra virgin olive oil
02 -
1 large yellow onion, diced
03 -
2 medium carrots, diced
04 -
2 stalks celery, diced
05 -
4 cloves garlic, minced
→ Stew's Heart & Soul
06 -
1 1/2 cups brown or green lentils, rinsed
07 -
6 cups low-sodium vegetable broth
08 -
1 (28 oz) can crushed tomatoes
09 -
2 bay leaves
10 -
1 tsp dried oregano
11 -
1 tsp ground cumin
12 -
1/2 tsp ground coriander
→ Vibrant Veggies & Bright Finish
13 -
5 oz fresh spinach
14 -
1/4 cup fresh lemon juice
15 -
1/4 cup fresh parsley, chopped, for garnish
16 -
Salt to taste
17 -
Black pepper to taste
# Instructions:
01 -
Dice 1 large yellow onion, 2 medium carrots, and 2 stalks celery. Mince 4 cloves garlic. Rinse 1 1/2 cups brown or green lentils thoroughly under cold water and set aside. This initial prep ensures a smooth cooking process.
02 -
Heat 2 tbsp extra virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, for 8-10 minutes until the vegetables have softened. Stir in the minced garlic for 1 minute until fragrant.
03 -
Add the rinsed lentils, 6 cups low-sodium vegetable broth, 1 (28 oz) can crushed tomatoes, and 2 bay leaves to the pot. Stir well to combine all ingredients. Bring the mixture to a gentle boil over medium-high heat.
04 -
Stir in 1 tsp dried oregano, 1 tsp ground cumin, and 1/2 tsp ground coriander. Reduce the heat to low, cover the pot, and let your Hearty Lentil Stew: Protein-Packed Vegetarian Dinner simmer for 25-30 minutes, or until the lentils are tender.
05 -
Remove and discard the bay leaves from the stew. Stir in 5 oz fresh spinach until it wilts, which should only take 2-3 minutes. Then, stir in 1/4 cup fresh lemon juice to brighten the flavors of your Hearty Lentil Stew: Protein-Packed Vegetarian Dinner.
06 -
Season the Hearty Lentil Stew: Protein-Packed Vegetarian Dinner generously with salt to taste and black pepper to taste. Ladle the hot stew into bowls. Garnish each serving with 1/4 cup fresh chopped parsley before serving immediately.
# Notes:
01 -
Serve this hearty stew with a side of crusty bread for dipping, or over a bed of brown rice for an even more substantial meal.
02 -
Leftovers of your Hearty Lentil Stew keep well in an airtight container in the refrigerator for up to 4-5 days, or can be frozen for up to 3 months.
03 -
Feel free to customize by adding other vegetables like diced zucchini or bell peppers during the last 10-15 minutes of simmering, or swap spinach for kale.
04 -
For an extra layer of flavor, a dash of your favorite hot sauce or a sprinkle of nutritional yeast can be added just before serving.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Can opener
06 -
Stirring spoon
# Nutrition Facts (Per Serving):
Calories: 288 kcal
Total Fat: 5 g
Total Carbohydrate: 45 g
Protein: 16 g