Hearty Lentil Stew: Comforting & Meal Prep Friendly (Print Version)
Hearty lentil stew packed with protein and vegetables. This comforting, easy-to-make recipe is perfect for meal prep and healthy weeknight dinners.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 60 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free, Diabetic-Friendly
# Ingredients:
→ The Aromatic Base
01 -
2 tbsp Extra Virgin Olive Oil
02 -
1 large Yellow Onion, diced
03 -
2 medium Carrots, diced
04 -
2 stalks Celery, diced
05 -
4 cloves Garlic, minced
→ Stew Essentials & Flavor Builders
06 -
1 1/2 cups Brown or Green Lentils, rinsed
07 -
6 cups Low-Sodium Vegetable Broth
08 -
1 (28-ounce) can Crushed Tomatoes
09 -
2 tbsp Tomato Paste
10 -
1 tsp Dried Oregano
11 -
1 tsp Smoked Paprika
12 -
1/2 tsp Ground Cumin
13 -
2 Bay Leaves
→ Freshness & Finishing Touches
14 -
5 ounces Fresh Spinach
15 -
2 tbsp Fresh Lemon Juice
16 -
1/4 cup Fresh Parsley, chopped, for garnish
17 -
Salt and freshly ground black pepper to taste
# Instructions:
01 -
Heat `2 tbsp Extra Virgin Olive Oil` in a large pot or Dutch oven over medium heat. Add `1 large Yellow Onion, diced`, `2 medium Carrots, diced`, and `2 stalks Celery, diced`. Sauté for 5-7 minutes until the vegetables begin to soften. This forms the aromatic base for your Hearty Lentil Stew: Comforting & Meal Prep Friendly.
02 -
Stir in `4 cloves Garlic, minced`, `2 tbsp Tomato Paste`, `1 tsp Dried Oregano`, `1 tsp Smoked Paprika`, and `1/2 tsp Ground Cumin`. Cook for 1-2 minutes, stirring constantly, until the mixture is fragrant and the tomato paste darkens slightly. This step deepens the stew's flavor.
03 -
Add `1 1/2 cups Brown or Green Lentils, rinsed`, `6 cups Low-Sodium Vegetable Broth`, `1 (28-ounce) can Crushed Tomatoes`, and `2 Bay Leaves` to the pot. Stir everything together well. Bring the mixture to a gentle boil over medium-high heat.
04 -
Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This slow simmer is key to a truly comforting Hearty Lentil Stew: Comforting & Meal Prep Friendly.
05 -
Remove and discard the bay leaves. Stir in `5 ounces Fresh Spinach` until it wilts, then add `2 tbsp Fresh Lemon Juice`. Season generously with `Salt and freshly ground black pepper to taste`. Taste and adjust seasonings as needed for optimal flavor.
06 -
Ladle the warm Hearty Lentil Stew: Comforting & Meal Prep Friendly into bowls. Garnish each serving with `1/4 cup Fresh Parsley, chopped`. Serve immediately for a satisfying and wholesome meal.
# Notes:
01 -
This stew is excellent for meal prep! Store cooled leftovers in airtight containers in the refrigerator for up to 4-5 days, or freeze for up to 3 months.
02 -
For extra depth of flavor, a splash of dry red wine (about 1/2 cup) can be deglazed after the tomato paste in Step 2.
03 -
Feel free to add other root vegetables like diced potatoes or sweet potatoes during the last 15-20 minutes of simmering for added heartiness.
04 -
Serve with a side of crusty bread for dipping, or a dollop of plain Greek yogurt for a creamy contrast.
# Tools You'll Need:
01 -
Large Dutch oven or stockpot
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Can opener
06 -
Stirring spoon
# Nutrition Facts (Per Serving):
Calories: 296 kcal
Total Fat: 5 g
Total Carbohydrate: 47 g
Protein: 17 g