Hearty Lentil and Vegetable Stew – A Cozy, Plant-Based Powerhouse
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Looking for a comforting, nutrient-dense meal that’s also simple and budget-friendly? This Hearty Lentil and Vegetable Stew is loaded with protein, fiber, and a variety of colorful veggies. It’s a perfect make-ahead dish that only gets better with time, making it ideal for meal prep, cold evenings, or just a satisfying, healthy meal.
Why a Lentil and Vegetable Stew?
Lentils are an excellent source of plant-based protein and are packed with fiber, which helps with digestion and keeps you feeling full. Combined with an array of vegetables and herbs, this stew is rich in vitamins, minerals, and antioxidants, supporting overall health while delivering a comforting, earthy flavor.
Ingredients You’ll Need
• 1 cup dry lentils (green or brown, rinsed)
• 1 tbsp olive oil
• 1 medium onion (diced)
• 2 carrots (sliced)
• 2 celery stalks (sliced)
• 3 cloves garlic (minced)
• 1 zucchini (diced)
• 1 red bell pepper (diced)
• 1 can (14.5 oz) diced tomatoes (with juice)
• 4 cups vegetable broth (or water)
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 bay leaf
• Salt and pepper to taste
• 1-2 cups spinach or kale (chopped, optional for added greens)
• Fresh parsley (chopped, for garnish)
Step-by-Step Instructions
Step 1: Sauté the Vegetables
1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables start to soften.
3. Add the garlic and cook for another minute, until fragrant.
Step 2: Add the Lentils and Seasonings
1. Add the rinsed lentils, zucchini, bell pepper, diced tomatoes (with juice), vegetable broth, thyme, rosemary, bay leaf, salt, and pepper.
2. Stir well to combine.
Step 3: Simmer the Stew
1. Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender and the flavors have melded.
2. Stir occasionally, and add more water or broth if the stew becomes too thick.
Step 4: Add the Greens (Optional)
1. If using spinach or kale, stir it into the stew during the last 5 minutes of cooking, until wilted.
Step 5: Serve and Garnish
1. Remove the bay leaf, taste, and adjust seasoning if needed.
2. Serve hot, garnished with fresh parsley, and enjoy with a slice of whole-grain bread if desired.
Health Benefits of Lentil and Vegetable Stew
• Lentils provide protein, fiber, iron, and folate, making them a nutrient-dense base for this stew.
• Carrots and red bell peppers add a boost of vitamins A and C, which are essential for immune health and skin.
• Leafy greens like spinach or kale offer extra vitamins, including A, C, and K, as well as antioxidants that support eye and bone health.
• Garlic, thyme, and rosemary not only enhance flavor but also contain compounds that have been linked to immune support and reduced inflammation.
Tips for Customizing This Recipe
• Add more protein: For an extra protein boost, add chickpeas or diced tofu.
• Try different veggies: Use whatever vegetables you have on hand, such as potatoes, mushrooms, or butternut squash.
• Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce if you like a bit of heat.
This Hearty Lentil and Vegetable Stew is a cozy, nutritious meal that’s both satisfying and versatile. It’s packed with plant-based protein and fiber, making it a perfect choice for a wholesome, filling lunch or dinner that’s good for your body and your budget. Enjoy!
