Name: Lentil and Veggie Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Vegetarian
Ingredients: 1 tablespoon Olive Oil, extra virgin; 1 large Onion, finely chopped; 2 Carrots, peeled and diced; 2 Celery Stalks, diced; 3 cloves Garlic, minced; 1 Red Bell Pepper, cored, seeded, and diced; 1 cup Brown or Green Lentils, rinsed and drained; 1 (14.5 ounce / 400g) can Diced Tomatoes, undrained; 6 cups Vegetable Broth, low sodium; 2 Potatoes (e.g., Yukon Gold or Russet), peeled and diced into ½-inch cubes; 1 cup Kale or Spinach, chopped (optional); 1 teaspoon Dried Thyme; 1 teaspoon Dried Rosemary, crushed; ½ teaspoon Smoked Paprika; ¼ teaspoon Red Pepper Flakes (optional); Salt, to taste; Freshly Ground Black Pepper, to taste; Fresh Parsley or Cilantro, chopped, for garnish (optional)

Description

A hearty, healthy lentil and veggie stew packed with protein, fiber, and vitamins, perfect for chilly days.

Ingredients

Scale

1 tablespoon Olive Oil, extra virgin
1 large Onion, finely chopped
2 Carrots, peeled and diced
2 Celery Stalks, diced
3 cloves Garlic, minced
1 Red Bell Pepper, cored, seeded, and diced
1 cup Brown or Green Lentils, rinsed and drained
1 (14.5 ounce / 400g) can Diced Tomatoes, undrained
6 cups Vegetable Broth, low sodium
2 Potatoes (e.g., Yukon Gold or Russet), peeled and diced into ½-inch cubes
1 cup Kale or Spinach, chopped (optional)
1 teaspoon Dried Thyme
1 teaspoon Dried Rosemary, crushed
½ teaspoon Smoked Paprika
¼ teaspoon Red Pepper Flakes (optional)
Salt, to taste
Freshly Ground Black Pepper, to taste
Fresh Parsley or Cilantro, chopped, for garnish (optional)

Instructions

Heat the olive oil in a large pot over medium heat. Once shimmering, add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until softened and the onion is translucent.
Add the minced garlic and diced red bell pepper. Cook for another 2-3 minutes until fragrant.
Stir in the lentils, dried thyme, rosemary, smoked paprika, and red pepper flakes. Cook for 1 minute.
Pour in the vegetable broth and diced tomatoes. Add the diced potatoes and stir well.
Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes until lentils and potatoes are tender.
If using, stir in kale or spinach during the last 5 minutes of cooking.
Taste and adjust seasoning with salt and black pepper. Rest for 5-10 minutes before serving.
Garnish with fresh parsley or cilantro and serve hot.

Notes

Serve with crusty bread or over rice. Leftovers can be stored in an airtight container for up to 4-5 days in the refrigerator, or frozen for up to 3 months.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Stovetop
Cuisine: Vegetarian

Nutrition

Serving Size: 1 serving
Calories: 300
Sugar: 5g
Sodium: 300mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 15g
Protein: 12g
Cholesterol: 0mg

Keywords: lentils, veggie stew, healthy, vegan, comfort food