MEDITERRANEAN LENTIL AND OLIVE SAVOURY HERB STEW
Mediterranean Lentil And Olive Savoury Herb Stew is a hearty and aromatic dish that brings together protein-rich brown lentils, juicy tomatoes and the distinct briny punch of black olives. Simmered in a savoury vegetable broth and flavoured with fragrant oregano, this one-pot meal captures the essence of sun-kissed Mediterranean cuisine. It caters to vegan, wheat-free and health-conscious diets while delivering a satisfying combination of textures and flavours. This herb stew is ideal for chilly evenings or nutritious weekday lunches, which is quick to prepare and rich in fibre, plant protein, vitamins and minerals. Serve it with crusty bread or fluffy rice to soak up the delicious broth or enjoy it as a wholesome solo bowl. Mediterranean Lentil And Olive Savoury Herb Stew is made with minimal ingredients and maximum impact, which is perfect for those seeking both ease and flavour in their cooking routine.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENT
The following ingredients are required for the preparation of for Mediterranean Lentil And Olive Savoury Herb Stew :
- 100 grams | 3.53 ounces | ½ cup brown lentils
- 8 grams | 0.28 ounces | 1 tablespoon chopped black olives
- 120 grams | 4.23 ounces | ½ cup chopped tomatoes
- 1.00 grams | 0.04 ounces | 1 teaspoon oregano
- 250 milliliters | 8.45 fluid ounces | 1 cup broth
FULL NUTRITIONAL INFORMATION
- Calcium: 93 milligrams
- Calories: 398 kilocalories
- Protein: 27.0 grams
- Carbohydrate: 66.9 grams
- Sugar: 5.5 grams
- Fibre: 32.9 grams
- Fat: 2.5 grams
- Saturated Fat: 0.35 grams
- Sodium: 418 milligrams
- Potassium: 1,250 milligrams
- Calcium: 93 milligrams
- Iron: 7.3 milligrams
PREPARATION
These steps are followed for the preparation of Mediterranean Lentil And Olive Savoury Herb Stew:
- Combine Broth And Lentils: In a saucepan, add the rinsed lentils and vegetable broth.
- Add Tomatoes And Olives: Stir in chopped tomatoes and black olives.
- Season With Oregano: Sprinkle in dried oregano and stir to distribute evenly.
- Simmer The Stew: Bring to a boil, then reduce the heat. Simmer uncovered for 25 to 28 minutes, stirring occasionally, until lentils are tender.
- Season And Serve: Taste and adjust seasoning with salt and pepper if needed. Serve hot.
PREPARATION TIME
5 minutes
COOKING TIME
28 minutes
TIPS
Here are some helpful tips for Mediterranean Lentil And Olive Savoury Herb Stew:
- Rinse Lentils Well to remove dust and prevent foaming.
- Use Low-Sodium Broth to better control saltiness, because olives are already salty.
- Even Chopping keeps tomato, lentils and olives balanced in every spoonful.
- Stir Halfway to prevent the lentils from sticking and to help thicken the stew evenly.
- Boost Flavour Depth by adding a splash of red wine vinegar or lemon juice before serving.
VARIATIONS
- Add Greens: Stir in baby spinach or kale during the final 5 minutes for extra colour and nutrients.
- Protein Boost: Toss in chickpeas or crumbled tofu for added texture and protein.
- Spice Twist: Add chilli flakes or smoked paprika for extra warmth.
- Herb Swap: Use basil or thyme instead of oregano for a different herbal note.
- Grain Option: Serve over quinoa, couscous or bulgur to turn it into a complete meal.
PREPPING AND STORAGE
- Refrigeration: Cool fully before transferring to an airtight container. Store the Mediterranean Lentil And Olive Savoury Herb Stew in the refrigerator for up to 4 days.
- Freezing: Portion into freezer-safe containers, so freeze for up to 2 months. Thaw overnight before reheating.
- Reheating: Gently warm on the hob with a splash of broth to rejuvenate texture or microwave in short bursts, stirring halfway.
- Meal Preparation Friendly: Double the recipe to enjoy throughout the week. Flavours deepen with time.
