Craving something warm and comforting that’s also packed with nutrition? This Lentil Vegetable Stew is your perfect go-to meal. Filled with fiber-rich lentils and a medley of vegetables like carrots, onions, and tomatoes, this stew is easy to make, filling, and ideal for a healthy diet. Whether you’re looking for a cozy winter meal or a light summer dish, this stew adapts well to any season.
Why You’ll Love This Stew
- Lentils: Packed with protein and fiber, lentils are a powerhouse ingredient that makes this stew hearty and satisfying. They’re also an excellent source of iron and folate.
- Carrots and Onions: These humble veggies add a natural sweetness to balance the savory flavor of the stew while offering a host of vitamins and minerals.
- Tomatoes: Rich in antioxidants like lycopene, tomatoes add a tangy, juicy element that enhances the flavors and brings a boost of anti-inflammatory benefits.
Recipe: Lentil Vegetable Stew
Ingredients:
- 1 cup dry lentils, rinsed
- 2 carrots, sliced
- 1 onion, diced
- 2 tomatoes, chopped (or 1 can of diced tomatoes)
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add the diced onions and minced garlic, and sauté until they are soft and fragrant, about 3-4 minutes.
- Add the sliced carrots and cook for another 2-3 minutes.
- Stir in the chopped tomatoes, cumin, and smoked paprika. Cook for another 2 minutes to let the spices bloom.
- Add the rinsed lentils and vegetable broth to the pot. Stir well and bring the mixture to a boil.
- Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender and the stew has thickened.
- Season with salt and pepper to taste. Garnish with fresh parsley before serving.
Health Benefits of Lentils and Vegetables
This Lentil Vegetable Stew is a nutrient-dense meal that offers numerous health benefits:
- Lentils are high in plant-based protein and fiber, which helps with digestion, stabilizes blood sugar levels, and keeps you full longer.
- Tomatoes and Carrots are rich in vitamins A and C, which support immune function and improve skin health.
- Onions and Garlic contain antioxidants and have anti-inflammatory properties, making them great for heart health and overall wellness.
Customizing Your Lentil Stew
The best thing about this stew is how easy it is to customize:
- Add more vegetables: Try adding zucchini, spinach, or bell peppers to boost the nutrient content and add color.
- Spice it up: Add a pinch of chili flakes or cayenne pepper for a bit of heat.
- Change up the broth: If you prefer a heartier flavor, swap out the vegetable broth for chicken or beef broth.
- Bulk it up: Stir in some cooked quinoa, barley, or rice to make this stew even more filling.
Perfect for Leftovers and Freezing
This Lentil Vegetable Stew makes fantastic leftovers! The flavors deepen as it sits, making it perfect for meal prep. It stores well in the fridge for up to 4 days and can also be frozen for up to 3 months. Simply reheat and enjoy a hearty meal in minutes.