Lentil vegetable stew

Warm up with a hearty and nutritious Lentil Vegetable Stew! This delicious recipe features a medley of fresh vegetables and protein-packed lentils simmered in a savory vegetable broth, with flavors enhanced by a dash of salt and black pepper. Perfect for a healthy, comforting meal on cooler days.

  • 04 May 2025
  • Cook time 35 min
  • Prep time 15 min
  • 6 Servings
  • 11 Ingredients

Lentil vegetable stew

Lentil vegetable stew is a hearty and nutritious dish that is perfect for a satisfying meal. Packed with various vegetables and protein-rich lentils, this stew offers a fulfilling balance of flavors and textures. It's easy to prepare and can be a great addition to your weekly meal rotation. Below you'll find the recipe with some helpful tips to ensure your stew comes out perfect every time.

Ingredients:

1 tbsp olive oil
14g
2 cups carrots
260g
2 cups celery
200g
1 cup onion
160g
2 cups zucchini
250g
1 cup cauliflower
110g
2 cups lentils
380g
4 cups vegetable broth
960g
1 cup canned tomatoes
240g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Prepare Vegetables: Dice the carrots, celery, zucchini, and onions. Chop the cauliflower into florets.
2. Heat Olive Oil: In a large pot, heat 1 tablespoon of olive oil over medium heat until shimmering.
3. Sauté Vegetables: Add the diced onions to the pot and sauté for about 3-4 minutes until they start to soften and become translucent.
4. Add Carrots and Celery: Stir in the diced carrots and celery. Cook for an additional 5 minutes, stirring occasionally.
5. Include Zucchini and Cauliflower: Add the diced zucchini and cauliflower florets to the pot. Continue to sauté for another 5 minutes to combine flavors.
6. Add Lentils and Broth: Pour in the 2 cups of lentils and 4 cups of vegetable broth. Stir well to combine all ingredients.
7. Incorporate Tomatoes: Add the 1 cup of canned tomatoes to the pot, stirring to mix evenly.
8. Season: Add a dash of salt and a dash of black pepper to the pot, adjusting to taste if necessary.
9. Simmer: Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let the stew simmer for about 30-40 minutes, or until the lentils and vegetables are tender.
10. Check Consistency: If the stew becomes too thick, add a bit more vegetable broth or water until the desired consistency is reached.
11. Final Taste Check: Do a final taste test and adjust seasoning if needed.
12. Serve: Ladle the stew into bowls and serve hot. Enjoy your hearty and nutritious lentil vegetable stew!

Tips:

- Prepping vegetables: Chop all your vegetables uniformly to ensure even cooking. Smaller pieces will cook faster and blend better with the lentils.

- Cooking sequence: Start by cooking tougher vegetables like carrots and celery first, as they take longer to soften. Add more delicate vegetables like zucchini and cauliflower later.

- Flavor enhancement: Don't hesitate to add herbs like thyme, bay leaves, or rosemary while cooking for added depth of flavor. Fresh herbs can be added towards the end.

- Lentil variety: Green or brown lentils hold their shape well and are ideal for this stew. Red lentils cook faster and may become mushy, altering the texture.

- Simmer patience: Allowing the stew to simmer slowly will help meld the flavors together and soften the lentils properly, giving you a richer taste and a better texture.

This lentil vegetable stew is not only delicious but also incredibly nutritious and easy to make. It's a versatile dish that you can enjoy on its own or pair with a side of crusty bread for a complete meal. We hope these tips help you achieve a delightful and comforting stew that will become a favorite in your household.

Nutrition Facts
Serving Size430 grams
Energy
Calories 280kcal14%
Protein
Protein 18g12%
Carbohydrates
Carbohydrates 55g15%
Fiber 11g28%
Sugar 9g9%
Fat
Fat 3.50g4%
Saturated 0.57g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 400ug44%
Choline 80mg15%
Vitamin B1 0.90mg75%
Vitamin B2 0.29mg23%
Vitamin B3 2.96mg19%
Vitamin B6 0.62mg36%
Vitamin B9 360ug89%
Vitamin B12 0.00ug0%
Vitamin C 30mg34%
Vitamin E 0.99mg7%
Vitamin K 27ug21%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.59mg65%
Iron, Fe 4.99mg45%
Magnesium, Mg 60mg14%
Phosphorus, P 250mg20%
Potassium, K 970mg29%
Selenium, Se 0.71ug1%
Sodium, Na 610mg41%
Zinc, Zn 2.57mg23%
Water
Water 350g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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