Description
Make this simple, flavorful, and protein-rich lentil stew using common pantry staples. This recipe is entirely plant-based and makes a satisfying main meal.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional)
- 1 cup brown or green lentils, rinsed
- 4 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 bay leaf
- 1 teaspoon salt, or to taste
- 1/2 teaspoon black pepper
- 2 cups chopped root vegetables (like sweet potato or parsnip, optional)
- 1 cup fresh spinach (optional)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook until softened, about 5 to 7 minutes.
- Add the minced garlic, cumin, oregano, smoked paprika, and red pepper flakes (if using). Cook for 1 minute until fragrant.
- Stir in the rinsed lentils, vegetable broth, diced tomatoes, and bay leaf. If using root vegetables, add them now.
- Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 30 to 40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
- Remove the bay leaf. Stir in the salt and pepper. If using spinach, stir it in during the last 5 minutes of cooking until wilted.
- Taste and adjust seasoning as needed before serving.
Notes
- For a Moroccan flavor profile, add 1/2 teaspoon of ground coriander and a pinch of cinnamon with the other spices.
- Serve this stew hot over cooked brown rice or with crusty bread for dipping.
- This stew thickens as it cools; add a splash of water or broth when reheating if it becomes too thick.
- To make it spicier, increase the amount of red pepper flakes or add a dash of hot sauce at the end.
- Prep Time: 15 min
- Cook Time: 45 min
- Category: Dinner
- Method: Stovetop
- Cuisine: General
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 8
- Sodium: 550
- Fat: 6
- Saturated Fat: 1
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 58
- Fiber: 18
- Protein: 20
- Cholesterol: 0