HEARTY LENTIL AND VEGETABLE STEW
A Hearty Lentil and Vegetable Stew is a warm, 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. Olive oil enhances the depth of flavour, while a pinch of salt ties everything together. Lentils provide an excellent plant-based protein source, making this dish ideal for vegetarians and those looking for a wholesome, balanced meal. Perfect for cold evenings or as a comforting meal at any time, this stew is easy to prepare. It requires just a handful of ingredients to deliver a satisfying, 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, 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 kcal
- Carbohydrates: 35.5 g
- Protein: 13 g
- Fat: 3.2 g
- Saturated Fat: 0.4 g
- Sugar: 4.1 g
- Fibre: 7.5 g
- Sodium: 664.3 mg
- Potassium: 574.9 mg
- Iron: 4.2 mg
- Calcium: 68.6 mg
PREPARATION
- Rinse The Lentils: Wash the lentils under cold water to remove any debris.
- Sauté Garlic: In a small pot, heat olive oil over medium heat and sauté minced garlic until fragrant.
- Add Ingredients: Stir in the diced tomatoes, vegetable broth, cumin and salt.
- Simmer The Lentils: Add the lentils and bring the mixture to a gentle simmer. Cover and cook for 20–25 minutes until lentils are tender.
- Adjust Consistency: Add more broth if needed for a thinner consistency.
- Serve Warm: Pour into a bowl and enjoy hot.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Use Quality Lentils: Choose fresh, 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, 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 prep and portion it into individual containers.