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LENTIL AND VEGETABLE STEW
08

LENTIL AND VEGETABLE STEW

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

LENTIL AND VEGETABLE STEW

Lentil and Vegetable Stew is a comforting, nutrient-packed dish that’s perfect for any time of the year. Made with tender lentils, diced carrots, celery and onions, this dish is rich in fibre, plant-based protein and essential vitamins. Simmered in a flavourful low-sodium vegetable broth, the stew develops a deep, savoury taste while remaining light and easy to digest. This one-pot meal is ideal for busy days, offering a warm, satisfying experience with minimal effort. Lentils provide a hearty texture while absorbing the delicious flavours of the broth and seasonings. Whether you’re looking for a wholesome lunch, a nutritious dinner or a meal-prep-friendly dish, this stew is a fantastic choice. Enjoy it on its own, with crusty bread or paired with a fresh salad for a complete and balanced meal.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

Simmer, Stew, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Winter, Weeknight Dinner, Comfort Food, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Low Fat, Gluten-Free, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

The following are the ingredients we need to prepare this lentil and vegetable stew.

  • 50g lentils
  • 50g carrot, diced
  • ¼ onion, chopped
  • ¼ celery stalk, chopped
  • 250ml vegetable broth (low sodium)
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 12g
  • Carbohydrates: 30g
  • Fibre: 8g
  • Fat: 1g
  • Saturated Fat:2g
  • Sodium: 250mg
  • Sugar: 5g

PREPARATION

Here is a step-by-step guide to preparing this lentil and vegetable stew.

  • Prepare The Ingredients: Rinse the lentils under cold water to remove excess starch. Chop the onion, carrot and celery into small, even pieces.
  • Sauté The Aromatics: In a saucepan, heat a splash of water or vegetable broth over medium heat. Add the chopped onion, carrot and celery and sauté for 3-4 minutes until softened.
  • Add The Lentils: Stir in the lentils and let them absorb the flavours of the vegetables for a minute.
  • Pour In The Broth: Add the vegetable broth, bring to a boil, then reduce the heat to a gentle simmer.
  • Cook The Stew: Let the stew simmer uncovered for about 20-25 minutes, stirring occasionally, until the lentils are tender.
  • Season To Taste: Add salt and pepper as needed. Adjust the consistency by adding more broth if desired.
  • Serve Warm: Enjoy the stew as is, or pair it with whole-grain bread or a fresh salad for a complete meal.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS

Here are some helpful tips for you when making this lentil and vegetable stew.

  • Use Pre-Soaked Lentils For Faster Cooking: Soaking lentils for 1-2 hours before cooking can reduce the cooking time by a few minutes.
  • Adjust Broth Levels: If the stew becomes too thick, add extra broth or water for a thinner consistency.
  • Enhance The Flavour: Add a pinch of cumin, smoked paprika or a bay leaf while simmering for a richer taste.
  • Let It Rest: Allowing the stew to sit for a few minutes after cooking helps the flavours meld together.
  • Cook In Bulk: This stew stores well, making it a perfect meal prep option.

VARIATIONS

  • Spicy Kick: Add a pinch of red pepper flakes or cayenne for some heat.
  • Extra Vegetables: Stir in chopped spinach, tomatoes or zucchini for more nutrients.
  • Protein Boost: Add tofu or chickpeas for an extra protein source.
  • Creamy Version: Blend half of the stew for a creamier texture while keeping some lentils whole for the bite.
  • Garnish Ideas: Top with fresh parsley, lemon zest or a dollop of dairy-free yoghurt for added flavour.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a saucepan over low heat.
  • Freezing: This stew freezes well. Portion into freezer-safe containers and store for up to 2 months. Thaw overnight in the fridge before reheating.
  • Meal Prep Tip: Make a large batch and portion it into containers for easy grab-and-go meals throughout the week.

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