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.