HEARTY LENTIL AND VEGETABLE STEW
This Hearty Lentil and Vegetable Stew is a rich and satisfying one-pot meal filled with wholesome ingredients. The lentils form the protein-packed base, simmering gently with a medley of vegetables including carrots, celery and onion. The sweet diced tomatoes add brightness, while garlic and cumin bring aromatic warmth. The olive oil provides a subtle richness and fresh parsley lifts the final dish. This vegetable stew is ideal for chilly evenings, meal prepping and a plant-based bowl. This stew delivers comfort and balanced nutrition in every spoonful.
RECIPE CATEGORY
Dinner, Lunch, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, European, Middle Eastern
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders, Stew
OCCASION/HOLIDAY
Casual Dinner, Fall, Winter, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Fat, Wheat/Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
- 120 millilitres | 4.06 fluid ounces | ½ cup vegetable broth (plus extra if needed)
- 50 grams | 1.76 ounces | ½ small onion, finely diced
- 35 grams | 1.23 ounces | ½ medium carrot, diced
- 25 grams | 0.88 ounces | ½ stick celery, diced (optional but recommended)
- 1 gram | 0.04 ounces | ½ teaspoon garlic, minced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
- 1 gram | 0.04 ounces | ¼ teaspoon ground cumin
- 1 gram | 0.04 ounces | ¼ teaspoon salt
- 25 gram | 0.01 ounces | ⅛ teaspoon ground black pepper (optional)
- 2 grams | 0.01 ounces | 1 small bay leaf (optional, for aroma)
- 2 grams | 0.07 ounces | 1 tablespoon fresh parsley or coriander, chopped (for garnish)
FULL NUTRITIONAL INFORMATION
- Calories: 213.2 kilocalories
- Carbohydrates: 35.5 grams
- Protein: 13 grams
- Fat: 3.2 grams
- Saturated Fat: 0.4 grams
- Sugar: 4.1 grams
- Fibre: 7.5 grams
- Sodium: 664.3 milligrams
- Potassium: 574.9 milligrams
- Iron: 4.2 milligrams
- Calcium: 68.6 milligrams
PREPARATION
- Prepare The Lentils: Place ¼ cup dried lentils in a fine mesh sieve. Rinse under cold running water until clear, discarding any debris or stones.
- Prepare Vegetables: Finely dice the onion, carrot and celery (if using). Keep pieces uniform for even cooking.
- Sauté Aromatics: Heat olive oil in a small pot over medium heat. Add garlic, onion, carrot and celery. Cook for 3 to 4 minutes until the vegetables soften and release their aroma.
- Build Flavour Base: Stir in diced tomatoes, cumin, salt, pepper and optional bay leaf. Cook for 1 minute to allow spices to bloom.
- Add Broth And Lentils: Pour in vegetable broth and add lentils. Stir well, bring it to a boil, then reduce to a low simmer.
- Simmer Stew: Cover and cook for 20 to 25 minutes, stirring occasionally. If the liquid reduces too much before the lentils are tender, add 2 to 4 tablespoons of hot broth or water.
- Adjust Texture: Remove bay leaf if used. For a thicker consistency, mash a few lentils with a spoon. For a thinner stew, add a splash of broth and simmer briefly.
- Serve: Ladle into a bowl, garnish with parsley or coriander and serve hot.
PREPARATION TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Choose Quality Lentils: Fresh lentils cook faster and have better flavour. Avoid very old stock.
- Enhance Aromatics: Sauté vegetables until lightly caramelised for a deeper taste.
- Aromatic Boost: Add a bay leaf or sprig of thyme during simmering for complexity.
- Creamy Option: Mash part of the stew or stir in a splash of coconut milk for a smooth finish.
- Nutrient Lift: Stir in spinach or kale just before serving for added vitamins and colour.
VARIATIONS
- Spicy Kick: Add ¼ teaspoon smoked paprika or chilli flakes for gentle heat.
- Extra Protein: Include chickpeas or white beans in the final 10 minutes of cooking.
- Herb Freshness: Finish with basil, parsley or coriander for brightness.
- Vegetable Variety: Swap in courgette, bell peppers or sweet potato for a twist.
- Rich Finish: Stir in 1 tablespoon tahini or nut butter for creamy depth.
PREPPING AND STORAGE
- Refrigeration: Store cooled stew in an airtight container for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of broth if thickened.
- Freezing: Freeze in sealed containers for up to 2 months. Defrost overnight in the refrigerator before reheating.
- Batch Cooking: Double or triple quantities and portion into meal-sized containers for ready-to-eat meals throughout the week.
