Mediterranean Diet Hearty Lentil Stew with Vegetables

Warm, nourishing, and packed with vibrant flavors, this Mediterranean Diet Hearty Lentil Stew with Vegetables is the perfect wholesome recipe for any season. Brimming with protein-rich green lentils, hearty vegetables like carrots, zucchini, and spinach, and aromatic Mediterranean herbs such as thyme and oregano, this one-pot wonder is a delicious way to embrace a healthy lifestyle. Simmered in a savory vegetable broth with a bright splash of lemon juice, this stew achieves a perfect balance of comfort and freshness. Ready in just one hour, it’s an ideal choice for meal prepping or feeding a crowd. Serve it hot with a garnish of fresh parsley for a satisfying, vegan-friendly dish bursting with nutrition and flavor. Perfect for those following the Mediterranean diet, this recipe is a go-to for anyone seeking hearty, plant-based meal ideas.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 3 garlic cloves, minced
• 1 cup dried green lentils, rinsed
• 6 cups vegetable broth
• 1 15-ounce can canned diced tomatoes, with juice
• 1 medium zucchini, diced
• 3 cups spinach, roughly chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon freshly ground black pepper
• 1 teaspoon sea salt
• 2 tablespoons lemon juice
• 0.25 cup chopped fresh parsley

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and cook for about 5 minutes, stirring occasionally, until the onion becomes translucent.

Step 3

Add the diced carrots, celery, and minced garlic. Sauté for another 3 minutes until the vegetables begin to soften.

Step 4

Stir in the rinsed lentils, vegetable broth, and canned diced tomatoes with their juice. Bring the mixture to a boil.

Step 5

Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes.

Step 6

Add the diced zucchini, dried thyme, dried oregano, black pepper, and sea salt. Stir well.

Step 7

Continue to simmer, covered, for another 10-15 minutes until the lentils and vegetables are tender.

Step 8

Stir in the chopped spinach and lemon juice, cooking for an additional 2-3 minutes until the spinach wilts.

Step 9

Taste and adjust the seasoning if necessary.

Step 10

Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(2875.0g)

Amount per serving	% Daily Value*
Calories	1315.7

Total Fat 44.0g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6413.2mg	0%
Total Carbohydrate 190.2g	0%
Dietary Fiber 52.3g	0%
Total Sugars 52.5g
Protein 59.1g	0%

Vitamin D 0IU	0%
Calcium 731.5mg	0%
Iron 25.5mg	0%
Potassium 6801.8mg	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: 28.4%

Protein: 17.0%

Carbs: 54.6%