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.

  • 21 Apr 2024
  • 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 280kcal11%
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 0.59mg0%
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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Cashew kale & chickpea stew

Enhanced with a touch of garlic, onion, carrot, and perfectly spiced with red pepper, coriander, and black pepper, this stew is a delicious and wholesome meal perfect for any day of the week.

05 May 2024

Turkey and sweet potato chili

Ready in under an hour.

06 Jun 2024

Shredded chicken chili

Ready in under an hour, it's a delicious, comforting meal the whole family will love.

21 May 2024