HEARTY MEDITERRANEAN LENTIL AND SPINACH STEW

HEARTY MEDITERRANEAN LENTIL AND SPINACH STEW

Hearty Mediterranean lentil and spinach stew is a hearty and nutritious dish perfect for winter or whenever you’re craving something comforting yet healthy. This stew is packed with protein-rich lentils and leafy spinach. This stew is flavoured with cumin, garlic, salt, pepper and onion, creating a warm and aromatic stew that is filling and nourishing. The addition of vegetable broth keeps it light, while seasoning with salt and pepper brings out the natural flavours. This hearty Mediterranean lentil and spinach stew is quick to prepare and versatile, ideal for a weeknight dinner or as part of your meal preparation routine. It’s both vegan and gluten-free, ensuring it’s suitable for a variety of dietary needs.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

One-Pot Wonders

OCCASION / HOLIDAY

Casual Dinner, Winter

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, High Fibre, Low Fat, Low Cholesterol, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients of  Hearty Mediterranean lentil and spinach stew:

• 50 grams | 1.76 ounces | lentils, raw
• 50 grams | 1.76 ounces | fresh spinach
• 28 grams | 0.99 ounces | ¼ onion, chopped
• 3 grams | 0.11 ounces | 1 clove garlic, minced
• 250 millilitres | 8.45 fluid ounces | 1 cup + 2 teaspoons vegetable broth
• 0.5 grams | 0.02 ounces | ¼ teaspoon cumin
• 3 grams | 0.01 ounces | 1 pinch sea salt
• 3 grams | 0.01 ounces | 1 pinch ground black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 168 kilocalories
• Protein: 11.2 grams
• Total fat: 0.8 grams
• Saturated fat: 0.1 grams
• Carbohydrates: 30.3 grams
• Fibre: 13.8 grams
• Sugars: 2.4 grams
• Sodium: 380 milligrams

PREPARATION

These steps are followed for the preparation of Hearty Mediterranean Lentil and Spinach Stew:

• Prepare Ingredients: Heat a medium-sized pot over medium heat. Add the olive oil and chopped onion, cooking for 3 to 4 minutes or until the onion is translucent.
• Add Garlic and Seasoning: Stir in the minced garlic and cumin, cooking for an additional 1 minute until fragrant.
• Cook Lentils: Add the lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce to a simmer. Cover and cook for 15 to 20 minutes or until the lentils are tender.
• Add Spinach: Once the lentils are cooked, add the fresh spinach. Stir until the spinach wilts, about 2 to 3 minutes.
• Season and Serve: Season with salt and pepper to taste, then ladle into bowls. Serve warm, with a side of crusty bread if desired.

PREPARATION TIME

10 minutes

COOKING TIME

25 minutes

TIPS

Here are some helpful tips for Hearty Mediterranean Lentil and Spinach Stew:

• Lentil Soak: Soak the lentils for 15 to 20 minutes before cooking to reduce cooking time and improve digestibility.
• Spinach Preparation: Use baby spinach for quicker wilting or chop larger spinach leaves for easy mixing.
• Lemon Brightness: Add a dash of lemon juice just before serving for a hint of brightness and to balance the earthy flavours.

VARIATIONS

• Leafy Swap: Swap spinach with kale or Swiss chard for a different leafy green.
• Vegetable Additions: Add diced carrots, celery or potatoes for more texture and nutrition.
• Tomato Depth: Include a teaspoon of tomato paste or chopped tomatoes for added depth and slight acidity.
• Spicy Kick: For a spicier version, add a pinch of chilli flakes or cayenne during cooking.
• Coconut Cream: Stir in some coconut milk for a creamier and richer consistency.

PREPPING AND STORAGE

• Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until warmed through.
• Freezing: Freeze in individual portions for up to 1 month. Thaw overnight in the refrigerator and reheat as above.