Hearty Lentil and Vegetable Stew – Nutritious One-Pot Meal

This Lentil and Vegetable Stew is a wholesome, comforting one-pot meal that’s loaded with protein, fiber, and a variety of vegetables. With hearty lentils, savory vegetables, and Italian herbs, this stew is filling and perfect for meal prepping. Whether you’re looking for a cozy weeknight dinner or a healthy meal to pack for lunches, this easy stew is sure to satisfy!

Key Information

• Preparation Time: 10 minutes
• Cooking Time: 35-40 minutes
• Total Time: 45-50 minutes
• Number of Servings: 4
• Serving Size: 1 bowl

Nutritional Information (Per Serving)

• Calories: 250 kcal
• Protein: 12g
• Carbohydrates: 35g
• Fat: 6g
• Fiber: 10g

Ingredients List

• 1 cup dried lentils (green or brown), rinsed and drained ($1.00)
• 1 can (400g/15 oz) diced tomatoes ($1.00)
• 1 medium carrot, diced ($0.20)
• 1 celery stalk, diced ($0.20)
• 1/2 onion, diced ($0.25)
• 1 teaspoon Italian seasoning ($0.10)
• 1 tablespoon olive oil ($0.10)
• 4 cups vegetable broth or water (optional for added flavor)
• Salt and pepper, to taste
• Optional garnish: fresh parsley or a squeeze of lemon juice

Detailed Method of Preparation

1. Prepare the Vegetables: Dice the carrot, celery, and onion into small pieces. Rinse the lentils thoroughly under cold water and drain.
2. Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Sauté for about 5 minutes, stirring occasionally, until the vegetables begin to soften and the onion turns translucent.
3. Add Seasoning and Tomatoes: Stir in the Italian seasoning, and let it cook for another minute to release the flavor of the herbs. Add the canned diced tomatoes, including the juice, and stir well to combine.
4. Add Lentils and Broth: Add the lentils to the pot, followed by the vegetable broth (or water). Stir everything together, and bring the mixture to a boil over high heat.
5. Simmer the Stew: Once boiling, reduce the heat to low and cover the pot. Let the stew simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally and check the consistency – add more water or broth if it’s too thick.
6. Season and Serve: Once the lentils are fully cooked and the stew has thickened, season with salt and pepper to taste. Ladle the stew into bowls, garnish with fresh parsley or a squeeze of lemon juice if desired, and serve hot.

Tips for Culinary Success

• Choose the Right Lentils: Green or brown lentils work best for this stew because they hold their shape well. Avoid red lentils, as they tend to break down and create a mushy texture.
• Customize Your Veggies: Feel free to add extra vegetables like diced potatoes, zucchini, or spinach to make the stew even more nutrient-dense.
• Add More Flavor: For a richer flavor, consider adding a bay leaf and a splash of balsamic vinegar or Worcestershire sauce while the stew simmers.
• Adjust Consistency: If you prefer a thicker stew, simmer uncovered for the last 10 minutes. For a soupier texture, add extra broth or water.
• Meal Prep Friendly: This stew tastes even better the next day, so make a big batch and store leftovers in the refrigerator for up to 5 days or freeze for up to 3 months.

Frequently Asked Questions (FAQs)

1. Can I use canned lentils instead of dried?
Yes, you can use canned lentils to save time. Just drain and rinse them, and add them in the last 10 minutes of cooking, as they’re already cooked.

2. Can I make this recipe in a slow cooker?
Absolutely! Sauté the vegetables and seasoning in a pan first, then transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours, until the lentils are tender.

3. How do I store and reheat this stew?
Store leftover stew in an airtight container in the refrigerator for up to 5 days. To reheat, warm on the stovetop over low heat, stirring occasionally, or use the microwave.

4. Can I add meat to this stew?
If you’d like to add meat, cooked sausage or shredded chicken can be added at the end. For a vegetarian option, you could add tofu or tempeh for extra protein.

5. What should I serve with this lentil stew?
This stew pairs well with crusty bread, a side salad, or over a bed of rice for a heartier meal.

This Lentil and Vegetable Stew is a cozy, filling dish that’s as nourishing as it is flavorful. With a simple one-pot method and affordable ingredients, it’s perfect for meal-prepping and batch cooking. Make a big pot and enjoy warm, comforting bowls of this healthy stew all week long!