RecipeLentil Veggie Superfood Stew

Nutrition Facts
Amount per Serving
  • 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: 200 mg

This stew is for you—it’s super delicious, super hearty and packed with super germ-fighting oomph. I make it with nourishing ingredients like lentils, onions, bell peppers, mushrooms, spinach, carrots, and more (seriously, the list goes on and on!). The best part? You can toss everything into one pot, and once the lentils are cooked and tender, you have a delicious bowl of goodness. I recommend making a double batch today; then enjoy a cozy bowl for dinner and freeze leftovers for tasty meals ahead!  

  • Prep time
  • Total Time
This recipe makes 10 to 12 cups
Ingredients:
  • 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, yellow)
  • 2 cups sliced shiitake mushrooms (may swap in cremini or button mushrooms)
  • 1 cup small diced celery (~2 stalks)
  • ¼ teaspoon kosher salt
  • 2 tablespoons tomato paste (or 1 cup tomato puree)
  • 1 pound green lentils
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1 quart vegetable broth
  • 6 to 8 ounces baby spinach, washed and patted dry
  • Ground black pepper to taste

 

Preparation:

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. Season with salt and sauté until the veggies begin to soften, about 4 to 5 minutes. Add the tomato paste (or puree) 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. Add black pepper, and additional salt to taste. 

 

Note: Instead of dried green or tan lentils (not red since they become mushier), you can easily swap in 3 to 4 cans drained and rinsed beans (black beans, chickpeas, cannellini, edamame, and so on) or 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!