CARROT AND LENTIL STEW

CARROT AND LENTIL STEW

Carrot and Lentil Stew is a comforting, high-fibre vegan dish that combines simplicity with deep, earthy flavour. This one-pot wonder features sweet diced carrots and cooked red lentils simmered together in a cumin-spiced vegetable broth. Garlic adds aromatic warmth, while the lentils create a rich, naturally thickened base that’s both satisfying and easy to digest. Ideal for solo dining or batch prep, this stew is perfect for cooler weather or quick weeknight dinners. It’s naturally gluten-free, low in fat and packed with plant-based protein, making it a well-balanced choice for those seeking healthful meals without sacrificing taste. The gentle sweetness of carrots pairs beautifully with the grounding notes of cumin and garlic, making each spoonful hearty and flavourful. Whether eaten on its own or with a side of warm bread or grains, this stew delivers both nutrition and comfort in equal measure.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Middle Eastern

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Wheat / Gluten-Free, Quick & Easy, Low Fat, Low/No Sugar

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Carrot and Lentil Stew:

• ½ cup cooked red lentils

• 1 carrot, peeled and diced

• 1 clove garlic, minced

• ½ tsp ground cumin

• 1 cup vegetable broth

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 376.4 kcal

• Fat: 1.5 g

• Saturated Fat: 0.2 g

• Carbohydrate: 69.3 g

• Sugar: 5 g

• Fiber: 12.5 g

• Sodium: 905.1 mg

• Protein: 24.8 g

• Calcium: 83.4 mg

• Iron: 7.4 mg

• Potassium: 902.7 mg

PREPARATION

There are the following ingredients for Carrot and Lentil Stew:

• Prepare Ingredients: Dice the carrot and mince the garlic. Have cooked lentils ready.

• Sauté Garlic: In a small pot, heat a splash of water or oil over medium heat. Add garlic and sauté for 30 seconds until fragrant.

• Add Carrots And Cumin: Stir in diced carrots and ground cumin. Sauté for 1 to 2 minutes to coat the carrots in spice.

• Combine Lentils And Broth: Add the cooked lentils and vegetable broth. Season with salt and pepper.

• Simmer Stew: Bring to a boil, then reduce heat to a gentle simmer. Cook uncovered for 12–15 minutes until the carrots are tender and the stew has thickened.

• Serve: Taste and adjust seasoning. Serve hot with optional parsley or lemon zest for brightness.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Quick Lentils: Use pre-cooked or leftover lentils to reduce prep time.

• Even Dice: Cut carrots uniformly for even cooking and a pleasant texture.

• Extra Creamy: Mash a portion of the lentils in the pot for a smoother consistency.

• Add Depth: Include a pinch of smoked paprika or coriander for additional complexity.

• Complete The Meal: Serve with whole grain bread or over brown rice for a more filling dish.

VARIATIONS

• Add Leafy Greens: Stir in spinach or kale during the last 2 minutes of cooking for added nutrition.

• Spicier Version: Add a pinch of cayenne or chopped green chilli for heat.

• Protein Boost: Include chickpeas or tofu cubes for additional protein.

• Herbal Twist: Add chopped fresh coriander or mint for a Middle Eastern flavour profile.

• Creamy Upgrade: Stir in a spoonful of coconut cream or tahini before serving for richness.

PREPPING AND STORAGE

• Fridge: Store in a sealed container for up to 4 days. Reheat gently on the stove, adding a splash of broth if needed.

• Freezer: Freeze in a labelled, airtight container for up to 1 month. Defrost overnight in the fridge and reheat thoroughly.

• Batch Friendly: This stew is ideal for batch cooking. Simply scale the ingredients and portion into single-serving containers for the week.