RecipeSuperfood Lentil Veggie Stew
- Calories: 200
- Protein: 11 g
- Total Fat: 3 g
- Unsaturated Fat: 3 g
- Saturated Fat: 0 g
- Cholesterol: 0 mg
- Total Carbohydrate: 9 g
- Dietary Fiber: 7 g
- Total Sugar: 5 g
- Natural Sugar: 5 g
- Added Sugar: 0 g
- Sodium: 105 mg
This stew is for you—it’s super delicious, super hearty, and super easy to make. Featuring nutrient-rich ingredients like lentils, onions, bell peppers, and spinach, it’s a powerhouse pot filled with heart-loving gems. What’s more, if you’re lucky enough to have leftovers, this stew tastes amazing the next day from the fridge (cold or warmed) or you can stash it in the freezer for future tasty meals. It’s truly a cozy bowl of deliciousness!
- Prep time
- Total Time
- • 2 tablespoons olive oil
- • 2 cups small diced red onion
- • 2 cups small diced carrot
- • 2 cloves garlic, minced or grated
- • 2 cups small diced bell pepper (red, orange, or yellow)
- • 2 cups sliced mushrooms (button, shiitake, cremini or baby bella)
- • 1 cup small diced celery (~2 stalks)
- • 2 tablespoons tomato paste (or 1 cup tomato puree)
- • ¼ teaspoon kosher salt
- • 2 ¼ cups dry green or tan lentils (~1 pound)
- • 2 bay leaves
- • 1 teaspoon dried thyme
- • 1 quart (4 cups) vegetable broth
- • 1 to 2 handfuls baby spinach leaves
- • Ground black pepper to taste
In a medium to large pot, add the oil and warm over medium-high heat. Add the onions, carrots and garlic and sauté for 3 or 4 minutes. Then add the peppers, mushrooms and celery, and sauté until the veggies begin to soften, about 4 to 5 minutes. Add the tomato paste (or puree) and salt, and stir to coat the vegetables.
Add the lentils, bay leaves, thyme and broth. Bring to a boil, cover the pot partially with a lid, and simmer for 30 minutes, until the lentils are firm, yet tender (al dente). Stir in the spinach and let it wilt into the hot lentil stew. Season with ground black pepper and additional salt to taste.
Note: Use dried green or tan lentils for this recipe, not red (red lentils have a softer consistency and will become too mushy). You can also easily swap in 3 to 4 cans drained and rinsed beans (black beans, chickpeas, cannellini, shelled edamame, and so on) or purchase canned-precooked lentils. Because these options are already cooked, add when all of the liquid is already incorporated and simmering.
Nutrition provided for 1 cup.
Try this Lentil and Mushroom Bolognese!
