ZUCCHINI AND LENTIL STEW

ZUCCHINI AND LENTIL STEW

Zucchini and Lentil Stew is a light yet hearty vegan dish that brings together creamy lentils, tender zucchini and aromatic oregano in a comforting vegetable broth. This one-pot meal is an ideal blend of protein, fibre and vitamins, making it a nourishing option for everyday dinners or wholesome lunches. The delicate oregano flavour enhances the zucchini’s mild sweetness while allowing the lentils to shine. Simple to prepare and gentle on digestion, this stew is perfect for busy weeknights or when you want something both healthy and satisfying. Naturally vegan, gluten-free and low in fat, it supports balanced eating without compromising on taste or texture. Serve it on its own or pair it with crusty bread or rice to round out the meal. This stew is a delightful and feel-good bowl you can make any day.

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 Zucchini And Lentil Stew:

• ½ cup cooked lentils

• ½ cup chopped zucchini

• 1 tsp oregano (fresh or dried)

• 1 cup vegetable broth

• 1 tsp olive oil

• Salt and pepper to taste (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 173 kcal

• Fat: 5.2 g

• Saturated Fat: 0.8 g

• Carbohydrate: 23.6 g

• Sugar: 3.5 g

• Sodium: 917.8 mg

• Fiber: 9.3 g

• Protein: 10 g

• Calcium: 59.4 mg

• Iron: 4.1 mg

• Potassium: 566.8 mg

PREPARATION

These steps are followed for the preparation of Zucchini And Lentil Stew:

• Warm The Oil: In a small saucepan, heat 1 tsp of olive oil over medium heat.

• Sauté The Zucchini: Add chopped zucchini and cook for 3 to 4 minutes until it starts to soften.

• Add Lentils And Broth: Stir in the cooked lentils and pour in 1 cup of vegetable broth.

• Season And Simmer: Add oregano, stir well and bring to a gentle simmer. Cook for 10 minutes, stirring occasionally.

• Adjust And Serve: Season with salt and pepper as needed. Ladle into a bowl and enjoy hot.

PREP TIME

5 minutes

COOKING TIME

12 minutes

TIPS

• Uniform Chopping: Cut zucchini into small, even pieces to ensure they cook through quickly.

• Zucchini Tip: Sauté lightly to retain some bite because overcooking can make them mushy.

• Broth Choice: Use low-sodium vegetable broth to better control salt levels.

• Deepen Flavour: Toast oregano in the oil for 30 seconds before adding zucchini to release aroma.

• Prevent Drying: Stir occasionally during simmer to maintain the liquid and prevent sticking.

VARIATIONS

• Add Greens: Stir in a handful of spinach or kale during the last 2 minutes for extra nutrients.

• Spice It Up: Add crushed red pepper flakes or a pinch of chilli powder for warmth.

• Herb Swap: Use thyme or basil instead of oregano for a different herbal note.

• Boost Protein: Mix in chickpeas or crumbled tofu for additional protein.

• Serve With Grain: Spoon over quinoa, bulgur or rice to make it a more complete meal.

PREPPING AND STORAGE

• Refrigeration: Allow stew to cool, then store in an airtight container for up to 4 days.

• Freezing: Freeze single portions in freezer-safe containers for up to 2 months.

• Reheating: Gently reheat on the hob with a splash of broth or in the microwave, stirring halfway through.

• Meal Prep Friendly: Double or triple easily for batch cooking; flavours meld and improve after a day in the fridge.