Mediterranean Diet Traditional Spanish Lentejas (Lentil Stew)

Savor the comforting flavors of **Mediterranean Diet Traditional Spanish Lentejas (Lentil Stew)**—a wholesome, plant-based dish brimming with earthy lentils, fresh vegetables, and vibrant spices. This one-pot recipe, rooted in Spanish culinary tradition, combines the goodness of hearty lentils, tender potatoes, and a medley of carrots, celery, and red bell pepper, all simmered in a fragrant tomato-infused broth. Seasoned with smoky paprika, warming cumin, and a hint of bay leaf, this stew is both flavorful and nutrient-packed. Perfect for a cozy dinner, this 45-minute meal is not only simple to prepare but also adheres beautifully to Mediterranean diet principles. Garnish with fresh parsley and serve with crusty whole-grain bread for an authentic and satisfying experience. Enjoy a taste of Spain in every nourishing spoonful!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 300 grams dried brown or green lentils
• 3 tablespoons extra virgin olive oil
• 1 large yellow onion
• 4 units garlic cloves
• 2 medium carrots
• 2 medium celery stalks
• 1 large red bell pepper
• 1 medium potato
• 400 grams canned diced tomatoes
• 1 liter vegetable broth
• 1 teaspoon paprika (preferably smoked)
• 1 teaspoon ground cumin
• 1 unit bay leaf
• 2 tablespoons fresh parsley
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0 optional water (if needed to adjust consistency)

Directions

Step 1

Rinse the dried lentils thoroughly under cold water and set them aside.

Step 2

Chop the onion, garlic cloves, carrots, celery, red bell pepper, and potato into small, bite-sized pieces.

Step 3

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 4

Add the chopped onion and garlic to the pot, cooking for 3-4 minutes until translucent and fragrant.

Step 5

Stir in the carrots, celery, and red bell pepper, cooking for an additional 5 minutes until they begin to soften.

Step 6

Add the diced potato and stir well to combine with the other vegetables.

Step 7

Sprinkle in the paprika and cumin, stirring constantly for 1 minute to toast the spices.

Step 8

Add the rinsed lentils, canned diced tomatoes, vegetable broth, and the bay leaf to the pot. Stir everything together.

Step 9

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 30-35 minutes, or until the lentils are tender but not mushy.

Step 10

Season the stew with sea salt and black pepper to taste. Adjust the consistency by adding a small amount of water if needed.

Step 11

Remove the bay leaf and garnish the stew with freshly chopped parsley before serving.

Step 12

Serve warm with crusty whole-grain bread or a side of leafy greens for a complete Mediterranean diet meal.

Nutrition Facts

Serving size	(2667.0g)

Amount per serving	% Daily Value*
Calories	2367.4

Total Fat 74.5g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 8.5g
Cholesterol 12.5mg	0%
Sodium 5654.0mg	0%
Total Carbohydrate 339.6g	0%
Dietary Fiber 66.1g	0%
Total Sugars 54.6g
Protein 108.0g	0%

Vitamin D 0IU	0%
Calcium 610.7mg	0%
Iron 31.5mg	0%
Potassium 6532.2mg	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: 27.2%

Protein: 17.6%

Carbs: 55.2%