Vegetable Lentil Stew

Cozy up with a hearty bowl of Vegetable Lentil Stew, a one-pot wonder that’s packed with wholesome, nourishing ingredients and satisfying flavor. This vegan-friendly dish combines tender lentils, vibrant vegetables like carrots, zucchini, and spinach, and a medley of warming spices including cumin, paprika, and thyme. Simmered to perfection in a flavorful vegetable broth with a hint of diced tomatoes, this stew is both comforting and nutrient-rich, making it an ideal choice for a filling weeknight dinner. Ready in under an hour and perfect for meal prep, this gluten-free recipe serves up to six and is best enjoyed with a sprinkle of fresh parsley. Discover the perfect balance of texture, taste, and heartiness in this simple yet soul-soothing recipe!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium (diced) yellow onion
• 2 medium (sliced) carrots
• 2 medium (sliced) celery stalks
• 3 cloves (minced) garlic
• 14.5 ounces (1 can) diced tomatoes
• 1 cup dry green or brown lentils
• 4 cups vegetable broth
• 1 cup water
• 1 medium (peeled and diced) potato
• 1 medium (sliced into half-moons) zucchini
• 2 cups (loosely packed) spinach
• 1 leaf bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

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

Step 2

Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, paprika, and thyme. Cook for 1 minute, until fragrant.

Step 4

Add the diced tomatoes, dry lentils, vegetable broth, water, diced potato, and bay leaf. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils and potatoes are tender.

Step 6

Add the sliced zucchini and simmer for another 5-7 minutes, until the zucchini is tender.

Step 7

Remove the pot from heat and stir in the spinach until wilted.

Step 8

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

Step 9

Serve the stew warm in bowls, garnished with fresh parsley.

Nutrition Facts

Serving size	(2955.9g)

Amount per serving	% Daily Value*
Calories	1388.4

Total Fat 47.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 7.8g
Cholesterol 4.5mg	0%
Sodium 7736.3mg	0%
Total Carbohydrate 203.1g	0%
Dietary Fiber 54.8g	0%
Total Sugars 64.2g
Protein 51.7g	0%

Vitamin D 0IU	0%
Calcium 714.4mg	0%
Iron 20.2mg	0%
Potassium 6518.0mg	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: 29.6%

Protein: 14.3%

Carbs: 56.1%