HEARTY LENTIL AND VEGETABLE STEW
A Hearty Lentil and Vegetable Stew is a warm and nourishing dish packed with protein, fibre and essential nutrients. This stew combines tender lentils, savoury diced tomatoes and aromatic garlic, all simmered in vegetable broth and lightly spiced with cumin. The olive oil enhances the depth of flavour, while a pinch of salt ties everything together. The lentils provide an excellent plant-based protein source, making this dish ideal for vegetarians and those looking for a wholesome and balanced meal. This hearty lentil and vegetable stew is perfect for cold evenings or as a comforting meal at any time, and it is easy to prepare. It requires just a handful of ingredients to deliver a satisfying and flavourful experience.
RECIPE CATEGORY
Soups & Stews
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Casual Dinner, Fall, Winter, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Fat, Wheat/Gluten-Free, Nut-Free, Dairy-Free
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for the preparation of Hearty Lentil and Vegetable Stew:
- ¼ cup dried lentils
- ½ cup diced tomatoes
- ½ cup vegetable broth
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- ¼ teaspoon cumin
- ¼ teaspoon salt
FULL NUTRITIONAL INFORMATION
- Calories:213.2 kilocalories
- Carbohydrates: 35.5 grams
- Protein: 13 g grams
- Fat: 3.2 g grams
- Saturated Fat: 0.4 grams
- Sugar: 4.1 grams
- Fibre: 7.5 grams
- Sodium: 644.3 milligrams
- Potassium: 574.9 milligrams
- Iron: 4.2 milligrams
- Calcium: 68.6 milligrams
PREPARATION
- Rinse The Lentils: Place ¼ cup dried lentils in a sieve and rinse under cold water until the water runs clear. Pick out any debris.
- Sauté The Garlic: In a small pot over medium heat, warm ½ teaspoon olive oil for 30 seconds. Add ½ teaspoon minced garlic and cook for 30 seconds until fragrant.
- Build The Base: Stir in ½ cup diced tomatoes, ½ cup vegetable broth, ¼ teaspoon ground cumin and ¼ teaspoon salt. Bring to a gentle boil.
- Simmer The Lentils: Add the rinsed lentils, return to the boil, then reduce to a gentle simmer. Cover and cook for 20 to 25 minutes, stirring occasionally, until the lentils are tender. If the liquid reduces too much before the lentils are soft, add 2 to 4 tablespoons of hot water or broth.
- Adjust Consistency: For a thicker stew, lightly mash some lentils with a spoon. For a thinner consistency, add a splash of broth and simmer for 1 to 2 minutes.
- Serve Warm: Taste and adjust seasoning if needed, then ladle into a bowl and serve hot.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Use Quality Lentils: Choose fresh and high-quality lentils for quick cooking and better flavour.
- Enhance Flavour: Add a bay leaf while simmering for an aromatic boost.
- Increase Creaminess: Mash some of the lentils with a spoon for a thicker stew.
- Customise Texture: Blend half the mixture for a smoother consistency.
- Boost Nutrients: Stir in fresh spinach or kale at the end of cooking.
VARIATIONS
- Spiced Kick: Add ¼ teaspoon of smoked paprika or chilli powder for heat.
- Extra Protein: Mix in chickpeas or white beans for added heartiness.
- Herb Infusion: Stir in fresh parsley or coriander before serving.
- Vegetable Variety: Include diced carrots, bell peppers or zucchini.
- Creamy Twist: Blend in a tablespoon of coconut milk for a rich and smooth finish.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 4 days. Reheat in a saucepan or microwave.
- Freezing: Freeze in a sealed container for up to 2 months. Thaw overnight in the fridge before reheating.
- Batch Cooking: Double the recipe for meal preparation and portion it into individual containers.