Low Fat Traditional Spanish Lentejas (Lentil Stew)

Savor the comforting flavors of Spain with this Low Fat Traditional Spanish Lentejas (Lentil Stew), a hearty yet health-conscious dish that’s perfect for cozy dinners. Packed with nutrient-rich brown or green lentils, vibrant vegetables like carrots, potatoes, and green bell pepper, and fragrant spices such as paprika and cumin, this recipe delivers authentic taste without the extra calories. Simmered to perfection in just under an hour, this stew is a one-pot wonder that’s as satisfying as it is simple to prepare. Whether you’re seeking a hearty plant-based option, a budget-friendly meal, or a taste of rustic Spanish cuisine, this low-fat lentejas recipe is a nutritious and flavorful choice. Serve it warm with a sprinkle of fresh parsley for an irresistibly wholesome dish that’s sure to become a family favorite. Perfect for cozy weeknights or meal prep, this traditional lentil stew is as healthy as it is delicious!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Dried brown or green lentils
• 4 cups Water
• 2 medium Carrot
• 1 medium Potato
• 1 medium Yellow onion
• 3 cloves Garlic cloves
• 1 small Green bell pepper
• 1 medium Tomato
• 1 tablespoon Olive oil
• 1 teaspoon Paprika (sweet or smoked)
• 0.5 teaspoon Ground cumin
• 1 leaf Bay leaf
• 1 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 2 tablespoons Fresh parsley (optional, for garnish)

Directions

Step 1

Rinse the lentils under cold water and pick out any debris or stones. Set aside.

Step 2

Peel and dice the carrots, potato, and onion into small chunks. Mince the garlic and chop the green bell pepper and tomato into small pieces.

Step 3

In a large pot, heat the olive oil over medium heat. Add the onion, bell pepper, and garlic. Sauté for about 5 minutes, or until the vegetables are softened and the onion is translucent.

Step 4

Stir in the paprika and cumin, cooking for 1 minute until fragrant.

Step 5

Add the diced carrot, potato, tomato, rinsed lentils, and bay leaf to the pot. Stir everything together to combine.

Step 6

Pour in the water and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent sticking.

Step 8

Season the stew with salt and black pepper to taste. Remove the bay leaf before serving.

Step 9

Ladle the lentejas into bowls and garnish with freshly chopped parsley if desired.

Step 10

Serve warm and enjoy this hearty, low-fat traditional Spanish lentil stew!

Nutrition Facts

Serving size	(1781.8g)

Amount per serving	% Daily Value*
Calories	1200.9

Total Fat 23.9g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 3.4g
Cholesterol 4.5mg	0%
Sodium 3907.8mg	0%
Total Carbohydrate 197.9g	0%
Dietary Fiber 33.2g	0%
Total Sugars 27.8g
Protein 59.8g	0%

Vitamin D 0IU	0%
Calcium 299.1mg	0%
Iron 16.8mg	0%
Potassium 2848.6mg	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: 17.3%

Protein: 19.2%

Carbs: 63.5%