MEDITERRANEAN LENTIL OLIVE STEW
Mediterranean Lentil Olive 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. Ideal for chilly evenings or nutritious weekday lunches, it’s 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. With minimal ingredients and maximum impact, this stew 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
INGREDIENTS
There are the following ingredients for Mediterranean Lentil Olive Stew :
- ½ cup brown lentils, rinsed
- 1 tbsp chopped black olives (preferably Kalamata)
- ½ cup chopped tomatoes (fresh or canned)
- 1 tsp dried oregano
- 1 cup vegetable broth
- Salt and black pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 369 kcal
- Fat: 2.3 g
- Carbohydrate: 66.1 g
- Sugar: 4.1 g
- Fiber: 12.1 g
- Sodium: 949.1 mg
- Saturated Fat: 0.4 g
- Protein: 24.6 g
- Calcium: 79.2 mg
- Iron: 7.5 mg
- Potassium: 867.3 mg
PREPARATION
- 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 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.
PREP TIME
5 minutes
COOKING TIME
28 minutes
TIPS
- Rinse Lentils Well to remove dust and prevent foaming.
- Use Low-Sodium Broth to better control saltiness, as 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 in the fridge for up to 4 days.
- Freezing: Portion into freezer-safe containers; 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 Prep Friendly: Double the recipe to enjoy throughout the week—flavours deepen with time.