Heart-Healthy Traditional Spanish Lentejas (Lentil Stew)

Experience the soulful flavors of Spain with this Heart-Healthy Traditional Spanish Lentejas (Lentil Stew). Packed with nutrient-rich ingredients like hearty brown or green lentils, sweet smoked paprika, and a vibrant mix of vegetables, this one-pot dish is a celebration of both flavor and wellness. With tender Yukon Gold potatoes, fresh spinach, and a fragrant medley of garlic, onions, and cumin, this wholesome stew is simmered to perfection in low-sodium vegetable broth for a meal that's both satisfying and cardiologist-approved. Ready in under an hour, this comforting recipe is perfect for busy weeknights or meal prep, and it pairs beautifully with crusty whole-grain bread. Enhance your dinner table with this cozy, protein-packed dish that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown or green lentils
• 2 tablespoons extra virgin olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 2 celery stalks, diced
• 2 carrots, peeled and diced
• 2 small Yukon Gold potatoes, diced
• 2 roma tomatoes, finely chopped
• 1 teaspoon sweet smoked paprika (pimentón)
• 1 teaspoon ground cumin
• 1 bay leaf
• 4 cups low-sodium vegetable broth
• 2 cups spinach leaves, roughly chopped
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the lentils thoroughly under cold water and check for any small stones or debris. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic, celery, and carrots to the pot. Stir and cook for another 4-5 minutes until the vegetables soften slightly.

Step 4

Stir in the diced potatoes, roma tomatoes, smoked paprika, ground cumin, and bay leaf. Mix well to coat the vegetables in the spices.

Step 5

Add the rinsed lentils to the pot, followed by the vegetable broth. Stir to combine, and bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to low, cover the pot, and simmer gently for 25-30 minutes, or until the lentils and vegetables are tender.

Step 7

Stir in the chopped spinach and cook for an additional 5 minutes, allowing the spinach to wilt.

Step 8

Season with salt and black pepper to taste, stirring well to combine.

Step 9

Remove the bay leaf before serving. Ladle the stew into bowls and garnish with fresh parsley, if desired.

Step 10

Serve hot with a slice of whole-grain bread or on its own for a hearty, heart-healthy meal.

Nutrition Facts

Serving size	(2335.4g)

Amount per serving	% Daily Value*
Calories	1004.9

Total Fat 31.6g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2173.0mg	0%
Total Carbohydrate 157.5g	0%
Dietary Fiber 37.4g	0%
Total Sugars 32.8g
Protein 35.4g	0%

Vitamin D 0IU	0%
Calcium 479.0mg	0%
Iron 16.7mg	0%
Potassium 5405.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.9%

Protein: 13.4%

Carbs: 59.7%