Maya Chen
Hearty Lentil & Veggie Stew
💡 Clever Tip: Creaminess Without Cream
For a thicker, creamier stew without adding dairy, scoop out about 1 cup of the finished stew and blend it until completely smooth. Stir the blended mixture back into the pot; the crushed lentils will naturally thicken the stew.
💖 Why You’ll Love This Recipe
- Budget-Friendly: Made entirely with inexpensive, common pantry staples.
- Nutrient-Dense: Packed with plant-based protein and essential vitamins.
- Flavor Deepens: Tastes even better the next day, making it ideal for meal prep.
Ingredients
The Aromatics & Base:
- ▢ 2 Tbsp olive oil
- ▢ 1 large yellow onion, diced
- ▢ 2 large carrots, diced
- ▢ 2 ribs celery, diced
- ▢ 4 cloves garlic, minced
The Stew Components:
- ▢ 1 (14.5 oz) can diced tomatoes, undrained
- ▢ 1 cup brown or green lentils, rinsed
- ▢ 6 cups vegetable broth (low sodium)
- ▢ 1 Tbsp dried oregano
- ▢ 1 tsp smoked paprika
- ▢ 1 cup fresh spinach or kale, chopped
- ▢ Salt and black pepper to taste
📝 Ingredient Notes
Lentils: Brown or green lentils are best here as they hold their shape. Red lentils break down too quickly, making it more soup-like. Ensure they are thoroughly rinsed before using. Broth: Use good quality, low-sodium vegetable broth since it forms the backbone of the stew’s flavor.
Instructions
- Sauté Aromatics: In a large Dutch oven or stockpot, heat olive oil over medium heat. Add onion, carrots, and celery. Sauté for 8-10 minutes until the vegetables soften.
- Add Garlic & Spices: Stir in the minced garlic, oregano, and smoked paprika. Cook for 1 minute until fragrant.
- Build the Stew: Add the rinsed lentils, diced tomatoes (with juice), and vegetable broth to the pot. Bring the mixture to a boil.
- Simmer: Reduce the heat to low, cover the pot, and simmer for 30-35 minutes, or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
- Adjust Consistency & Finish: If the stew is too thin, see the Clever Tip above. If it’s too thick, add a splash of water or broth. Stir in the chopped spinach or kale and cook for 2-3 minutes until wilted.
- Season & Serve: Taste and adjust seasoning with salt and pepper. Serve hot, garnished with fresh parsley and a side of crusty bread.
Helpful Tips for Success
- For added depth, use the stems of fresh parsley or thyme bundled with kitchen twine (bouquet garni) during the simmering phase, and remove before serving.
- **Deglazing** the pot after sautéing the vegetables with a splash of dry red wine (before adding the broth) adds complexity.
- Always salt the stew **after** the lentils are cooked. Salting too early can toughen the lentil skin and prolong cooking time.
🔬 Expert Tips: Acid for Brightness
A few minutes before serving, stir in 1-2 teaspoons of apple cider vinegar or lemon juice. This final touch of acid brightens the overall flavor profile of the stew, cutting through the richness of the vegetables and broth.
Meal Prep and Freezing
- Meal Prep: This stew is excellent for batch cooking. It thickens overnight in the refrigerator; simply reheat on the stovetop, adding a splash of broth or water to reach your desired consistency.
- Freezing: Lentil stew freezes extremely well. Cool completely, then store in airtight containers or heavy-duty freezer bags for up to 3 months. Thaw overnight and reheat gently.
Frequently Asked Questions (FAQ)
Q: How do I make this stew in a slow cooker?
A: Sauté the aromatics (onion, carrot, celery, garlic) first, then add them along with the rest of the ingredients (minus the spinach) to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the spinach during the last 30 minutes.
Q: Can I add potatoes?
A: Yes, diced Yukon gold or russet potatoes can be added along with the broth and lentils. They will need the full cooking time (about 35-40 minutes) to become tender.
🎉 Conclusion: The Ultimate Comfort Bowl
This Hearty Lentil Stew is more than just a simple soup; it’s a complete, satisfying meal that requires minimal active cooking time. It’s perfect for nourishing yourself and your family on a cold night. Don’t forget that final squeeze of lemon for the perfect finish!
Nutrition (Estimated per Serving)
- Calories: 290 kcal
- Protein: 16g
- Fat: 5g
- Carbs: 47g
- Fiber: 15g
- Iron: High
*Nutrition facts are approximations based on 1/6th of the recipe.
