Superfood Lentil Veggie Stew
This stew is for you—it’s super delicious, super hearty, and super easy to make. Featuring nutrient-rich ingredients.
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.
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.