When you want something comforting, filling, and ridiculously good for you, this Superfood Lentil Veggie Stew will hit the mark. 

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!

Why you’ll love this recipe:

  • It’s hearty and filling: Guaranteed to make you feel good, this stew satisfies big appetites and keeps you full for hours.
  • No sink full of dishes here: Minimal cleanup, maximum reward. Everything cooks in a single pot—easy breezy.
  • Sneaky nutrition in every bite: Lentils provide plant protein and fiber, while a rainbow of veggies delivers bonus vitamins and minerals without you even trying to eat healthy!
  • Leftovers you’ll actually look forward to: It holds up beautifully in the fridge and freezer, so make a big batch and enjoy it during the week.
Step 1: In a medium to large pot, sauté onions, carrots and garlic.
Step 2: Add peppers, mushrooms, and celery; sauté until slightly softened. Stir in tomato paste (or puree) and salt, stir to coat the vegetables.
Step 3: Add lentils, bay leaves, thyme, and broth. Bring to a boil, partially cover, and simmer for 30 minutes until lentils are tender.
Step 4: Stir in the spinach and let it wilt into the hot lentil stew. Season with ground black pepper and additional salt to taste.

The story behind this creation:

I first whipped this up on a chilly Sunday when I needed to use up a few produce items before grocery day. I had a few straggler carrots left in the bag, a pack of mushrooms that was about to be forgotten, and a half bag of spinach. I tossed everything together with lentils and broth, crossed my fingers… and fell in love at first bite. It’s now a go-to meal in my house, especially when I’m craving something hearty and plant-based!

If you’re into this veggie-loaded stew, there’s many more to discover. My Lentil Mushroom Bolognese is rich, savory, and perfect for pasta night when you want something ultra-comforting. You can also enjoy this classic Lentil Soup, it’s simple, nourishing, and packed with flavor. And for something a little different and still plant-based, my Tex-Mex Quinoa Bake and Quinoa-Stuffed Peppers with Sunny Side Eggs are both satisfying, veggie-loaded dishes that are simple to throw together.

Try my Lentil Sloppy Joes!

(4.86 stars) 7 ratings

Superfood Lentil Veggie Stew

This stew is for you—it’s super delicious, super hearty, and super easy to make. Featuring nutrient-rich ingredients.
Yield: 12 cups
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
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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, 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 vegetable broth, 4 cups
  • 1 to 2 handfuls baby spinach leaves
  • Ground black pepper to taste

Instructions
 

  • 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.

Notes

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.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 cupCalories: 200Carbohydrates: 9gProtein: 11gTotal Fat: 3g— Unsaturated Fat: 3g— Saturated Fat: 0gCholesterol: 0mgSodium: 105mgPotassium: 538mgFiber: 7gTotal Sugar: 5g— Natural Sugar: 5g— Added Sugar: 0gVitamin A: 5010IUVitamin C: 38mgIron: 3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!