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LENTIL AND SPINACH STEW
12

LENTIL AND SPINACH STEW

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

LENTIL AND SPINACH STEW

Lentil and Spinach Stew is a hearty and nutritious dish perfect for cooler days or whenever you’re craving something comforting yet healthy. This dish is packed with protein-rich lentils and leafy spinach. This stew is flavoured with cumin, garlic, salt, pepper and onion, creating a warm, aromatic bowl 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 recipe is quick to prepare and versatile, ideal for a weeknight dinner or as part of your meal prep 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, Fusion

PREPARATION / TECHNIQUES

Stew, One-Pot Wonders, Quick & Easy, Simmer

OCCASION / HOLIDAY

Weeknight Dinner, Healthy Eating, Autumn, Winter, Comfort Food

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, High Fibre, Low Fat, Low Cholesterol, Gluten-Free, Dairy-Free

DISH TYPE

Stew, Hearty Meal, Comfort Food

INGREDIENTS

There are the following ingredients of  Lentil and Spinach Stew:

  • 50g lentils
  • 50g fresh spinach
  • 1/4 onion, chopped
  • 1 clove garlic, minced
  • 250 ml vegetable broth (low sodium)
  • 1/4 tsp cumin
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Protein: 10g
  • Fat: 3g
  • Carbohydrates: 30g
  • Fibre: 12g
  • Sodium: 150mg

PREPARATION

  • Prepare Ingredients: Heat a medium-sized pot over medium heat. Add the olive oil and chopped onion, cooking for 3-4 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 15-20 minutes or until the lentils are tender.
  • Add Spinach: Once the lentils are cooked, add the fresh spinach. Stir until the spinach wilts, about 2-3 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.

PREP TIME

10 minutes

COOKING TIME

20-25 minutes

TIPS FOR LENTIL AND SPINACH STEW

  • Lentil Soak: Soak the lentils for 15-20 minutes before cooking to reduce cooking time and improve digestibility.
  • Spinach Prep: 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.
  • Veggies 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, richer consistency.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the fridge 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 fridge and reheat as above.

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