SMOKY LENTIL AND KALE STEW

SMOKY LENTIL AND KALE STEW

Smoky Lentil and Kale Stew is a bold, earthy vegan dish that delivers warmth and nourishment in every spoonful. Made with green lentils simmered in rich vegetable broth, accented by smoked paprika and fresh garlic, this one-pot wonder develops deep flavour with minimal effort. Kale adds a vibrant green touch and infuses the stew with essential minerals, fibre, and antioxidants. The smoky undertones elevate the humble ingredients into a robust, satisfying bowl perfect for cold evenings or light lunches. Rich in plant-based protein, low in fat, and naturally gluten-free, this stew supports energy, digestion, and immune health. Serve it with a slice of crusty bread or ladle it over grains like brown rice or quinoa for an even heartier meal. Simple to prepare and packed with nutrients, this stew brings both comfort and culinary flair to your table.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

One-Pot Wonders

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Smoky Lentil and Kale Stew:

• ½ cup green lentils

• ¼ cup chopped kale

• ½ tsp smoked paprika

• 1 cup vegetable broth

• 1 garlic clove, minced

• Salt and black pepper to taste (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 351.7 kcal

• Fat: 1.4 g

• Saturated Fat: 0.2 g

• Carbohydrate: 63.6 g

• Sugar: 2.3 g

• Sodium: 772.4 mg

• Fiber: 11.2 g

• Protein: 24.3 g

• Calcium: 65.5 mg

• Iron: 6.8 mg

• Potassium: 726.6 mg

PREPARATION

These steps are followed for the preparation of Smoky Lentil and Kale Stew:

• Sauté The Garlic: In a saucepan, heat a splash of water or a small amount of oil and sauté the minced garlic over medium heat for about 1 minute until fragrant.

• Add Paprika And Broth: Stir in the smoked paprika, followed by the vegetable broth. Let the flavours combine for a moment.

• Add Lentils: Add the rinsed green lentils to the pot. Bring the mixture to a boil.

• Simmer Gently: Reduce heat and simmer uncovered for 25 to 30 minutes until the lentils are tender but not mushy.

• Add Kale: Stir in the chopped kale during the last 5 minutes of cooking to allow it to wilt without overcooking.

• Season And Serve: Add salt and black pepper to taste. Serve warm with a lemon wedge or toasted seeds if desired.

PREP TIME

5 minutes

COOKING TIME

30 minutes

TIPS

• Boost Smokiness: Use smoked sea salt or a dash of liquid smoke for even deeper smoky flavour.

• Tender Kale: Add kale closer to the end to prevent overcooking and preserve its nutrients and texture.

• Batch Lentils: Pre-cook green lentils in bulk and refrigerate or freeze for faster future preparation.

• Lentil Texture: Keep an eye on cooking time because overcooking may result in mushy lentils.

• Sauté For Depth: Don’t skip sautéing the garlic, it’s essential to unlocking its rich aroma.

VARIATIONS

• Add Tomatoes: Stir in ¼ cup of diced tomatoes or tomato paste for a tangy, richer broth.

• Protein Boost: Add tofu cubes or white beans for extra protein and body.

• Spice Level: Include a pinch of chilli flakes or cayenne for a warming kick.

• Earthy Herbs: Add thyme, bay leaf or rosemary to bring in more Mediterranean depth.

• Grain Option: Serve over whole grains like barley, farro or wild rice for a complete meal.

PREPPING AND STORAGE

• Refrigeration: Allow the stew to cool, then transfer to an airtight container. Store in the fridge for up to 4 days.

• Freezing: Freeze in single-serving containers for up to 2 months. Defrost overnight in the fridge before reheating.

• Reheating: Reheat on the hob with a splash of water or broth until hot. Microwave in 1-minute intervals, stirring between.

• Batch Cooking: This recipe scales easily for meal prep. Flavour deepens with time, making leftovers even more delicious.