Healthy Cooking

Hearty Lentil and Vegetable Stew

Hearty Lentil and Vegetable Stew: A Flavorful Nutrient-Dense Meal.

Introduction to Hearty Lentil and Vegetable Stew

Discover the ultimate comfort food with this hearty lentil and vegetable stew. Bursting with flavor and nutrients, this wholesome recipe is perfect for a nourishing lunch or dinner.

Nutritional Benefits of Lentils and Vegetables

Lentils are an excellent source of plant-based protein, fiber, iron, and potassium. The mix of vegetables in this recipe provides an array of vitamins, minerals, and antioxidants, making this stew a nutrient-dense choice.

A Flavorful Nutrient-Dense Meal.

A Flavorful Nutrient-Dense Meal.

Ingredients You’ll Need for This Healthy Recipe

  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 3 medium carrots, chopped
  • 2 celery stalks, chopped
  • 1 small zucchini, chopped
  • 1 bell pepper, chopped
  • 1 cup brown or green lentils, rinsed and drained
  • 6 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes, with juice
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • Salt and pepper, to taste
  • 2 cups chopped kale or spinach
  • 2 tbsp lemon juice
  • Fresh parsley, for garnish

Step-by-Step Instructions to Make Lentil and Vegetable Stew

In a large pot or Dutch oven. Heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5-7 minutes.

Stir in the zucchini and bell pepper, cooking for an additional 3-4 minutes.

Add the lentils, vegetable broth, diced tomatoes, cumin, smoked paprika, salt, and pepper. Bring the mixture to a boil, then reduce the heat and simmer, covered, for 30-40 minutes, or until the lentils are tender.

Stir in the chopped kale or spinach and cook for an additional 5 minutes, until the greens are wilted.

Remove the pot from heat and stir in the lemon juice. Taste and adjust seasoning as needed.

Serve the stew warm, garnished with fresh parsley.

Serving Suggestions and Tips for Lentil and Vegetable Stew

Enjoy this hearty lentil and vegetable stew on its own or with a side of crusty whole-grain bread. To add extra protein, serve it alongside grilled chicken, fish, or tofu. For a vegan option, top with avocado slices or a dollop of dairy-free yogurt. Hearty Lentil and Vegetable Stew: A Flavorful Nutrient-Dense Meal.

 

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