Lentil and Vegetable Stew – Hearty and Nutritious

This Lentil and Vegetable Stew is a comforting, hearty dish that’s packed with protein, fiber, and essential nutrients. Full of vibrant vegetables and tender lentils, this stew is not only delicious but also incredibly nutritious. It’s the perfect meal for colder months or when you want something warm, satisfying, and healthy.

Ingredients

• 1 cup dried green or brown lentils, rinsed

• 2 tbsp olive oil

• 1 large onion, chopped

• 2 garlic cloves, minced

• 2 medium carrots, peeled and diced

• 2 celery stalks, diced

• 1 medium zucchini, chopped

• 1 cup diced tomatoes (canned or fresh)

• 4 cups vegetable broth (or chicken broth)

• 1 tsp ground cumin

• 1 tsp paprika

• 1/2 tsp dried thyme

• 1 bay leaf

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

Preparation Steps

1. Prepare the Lentils

Rinse the lentils thoroughly under cold water and set them aside. If you’re using dried lentils, there’s no need to soak them beforehand.

2. Sauté the Vegetables

Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes, until the onion becomes translucent and fragrant. Add the diced carrots and celery, and cook for an additional 5 minutes, stirring occasionally.

3. Add the Remaining Ingredients

To the pot, add the chopped zucchini, diced tomatoes, vegetable broth, ground cumin, paprika, dried thyme, bay leaf, salt, and pepper. Stir well to combine. Bring the stew to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the lentils and vegetables are tender.

4. Simmer the Stew

Once the lentils are cooked through and the vegetables are tender, taste the stew and adjust the seasoning with salt and pepper as needed. If you prefer a thicker stew, you can mash some of the lentils with a spoon to create a creamier texture.

5. Serve

Remove the bay leaf and discard it. Ladle the stew into bowls and garnish with fresh parsley for added color and flavor. Serve hot with a side of crusty bread or over rice for a complete meal.

Expert Tips

• Add Greens: For extra nutrients, stir in some fresh spinach or kale during the last 5 minutes of cooking.

• Make It Spicy: If you like a bit of heat, add a pinch of cayenne pepper or red pepper flakes along with the cumin and paprika.

• Make It Vegan: This stew is already vegan-friendly, but feel free to add extra vegetables or protein (like tofu) if you want to bulk it up even more.

Why This Dish Works

Lentil and Vegetable Stew is the perfect balance of protein, fiber, and vitamins, making it a filling and nourishing meal. The lentils add heartiness, while the vegetables provide fresh, vibrant flavors. The combination of warming spices and savory broth makes this stew comforting and satisfying, perfect for a wholesome meal.

Conclusion

Lentil and Vegetable Stew is a nutritious, hearty, and delicious dish that’s perfect for any occasion. Packed with healthy ingredients and bursting with flavor, it’s an ideal meal for those looking for a warm, filling, and wholesome dish.