Lentil stew with mushrooms, sun-dried tomatoes and spinach

Warm up with a hearty Italian-inspired stew featuring quinoa and lentils, packed with earthy mushrooms, tangy sun-dried tomatoes, and fresh spinach. This wholesome dish is perfectly seasoned with garlic, thyme, and a splash of lemon juice, simmered to perfection in a savory vegetable broth. Ideal for a nutritious, comforting meal that’s high in protein and flavor.

  • 24 Jan 2025
  • Cook time 40 min
  • Prep time 5 min
  • 4 Servings
  • 14 Ingredients

Lentil stew with mushrooms, sun-dried tomatoes and spinach

Experience the flavors of Italy with this wholesome and nourishing Italian quinoa and lentil stew. Rich with the earthy taste of mushrooms, the tanginess of sun-dried tomatoes, and the nutrient-packed benefits of spinach, this stew is a hearty, delicious, and healthy option for any meal. The combination of quinoa and lentils provides a complete protein source, making it perfect for vegetarians and vegans. Let's dive into this culinary delight that’s both satisfying and nutritious.

Ingredients:

1 tbsp olive oil
14g
1 onion
70g
4 garlic cloves
12g
3 cups mushrooms
260g
1 cup lentils
190g
3/4 cup quinoa
130g
1/4 tsp salt
1.50g
1 tsp dried thyme
1g
4 cups vegetable broth
960g
1/2 cup sun-dried tomatoes
27g
4 cups spinach
120g
1/2 tsp lemon juice
2.54g
1 dash black pepper
1/10g
1/2 tbsp yeast
3.50g

Instructions:

1. Preparation:
- Start by preparing all your ingredients. Finely chop the onion and mince the garlic. Slice the mushrooms and chop the sun-dried tomatoes if they are not already.
2. Sautéing:
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and garlic to the pot. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.

3. Cooking Mushrooms:
- Add the sliced mushrooms to the pot. Cook for an additional 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
4. Adding Grains and Flavorings:
- Stir in the lentils and quinoa, ensuring they are well mixed with the onions, garlic, and mushrooms.
- Add the salt and dried thyme, stirring to combine.
5. Adding Broth and Sun-Dried Tomatoes:
- Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer. Add the chopped sun-dried tomatoes.

6. Simmering:
- Cover the pot and let it simmer for about 25-30 minutes, or until the lentils and quinoa are tender. Stir occasionally to prevent sticking.
7. Incorporating Spinach:
- About 5 minutes before the stew is done, add the fresh spinach. Stir until the spinach is wilted and well incorporated into the stew.
8. Final Touches:
- Add the lemon juice and a dash of black pepper to the stew. Stir well to combine.
- Sprinkle the nutritional yeast over the top and stir it in for added depth of flavor.
9. Serving:
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with extra black pepper or a sprinkle of nutritional yeast if desired.

Tips:

- Ensure to rinse the quinoa thoroughly before cooking to remove the bitter outer coating called saponin.

- Soaking the lentils for a few hours prior to cooking can reduce cooking time and improve digestibility.

- Use a non-stick or well-seasoned pot to prevent the ingredients from sticking to the bottom during cooking.

- Feel free to substitute fresh thyme for dried thyme; just remember that fresh herbs are less concentrated, so you'll need a little more.

- Consider adding a pinch of red pepper flakes for a bit of heat if you enjoy your stew with a spicy kick.

- Using low-sodium vegetable broth can help control the salt content of the dish, allowing for personal seasoning adjustments.

- Add the spinach towards the end of cooking to retain its bright color and nutritional value.

There you have it, a warm, comforting Italian quinoa and lentil stew that’s sure to impress. This dish is not only packed with flavors but also loaded with nutrients, making it an ideal choice for a healthy meal. Enjoy it with a slice of crusty bread or a fresh salad on the side. Whether you're cooking for family or entertaining guests, this stew is a surefire hit!

Nutrition Facts
Serving Size450 grams
Energy
Calories 280kcal14%
Protein
Protein 18g12%
Carbohydrates
Carbohydrates 50g14%
Fiber 9g23%
Sugar 8g8%
Fat
Fat 5g6%
Saturated 0.79g3%
Cholesterol 0.00mg-
Vitamins
Vitamin A 130ug14%
Choline 80mg15%
Vitamin B1 0.72mg60%
Vitamin B2 0.61mg47%
Vitamin B3 5mg33%
Vitamin B6 0.52mg31%
Vitamin B9 330ug82%
Vitamin B12 0.03ug1%
Vitamin C 18mg20%
Vitamin E 1.08mg7%
Vitamin K 160ug130%
Minerals
Calcium, Ca 77mg6%
Copper, Cu 0.84mg93%
Iron, Fe 5mg48%
Magnesium, Mg 100mg23%
Phosphorus, P 300mg24%
Potassium, K 1090mg32%
Selenium, Se 15ug27%
Sodium, Na 910mg60%
Zinc, Zn 2.73mg25%
Water
Water 370g-
* 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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