Lentil and Vegetable Stew

Lentil and Vegetable Stew

Warm up with this hearty lentil and vegetable stew, perfect for the Fall or Winter seasons. This recipe offers a wholesome and nutritious option for multiple meals throughout the week. Packed with protein-rich lentils, vegetables filled with fiber, and a blend of different spices, this stew is designed to stabilize blood sugar levels and provide sustained energy. The recipe is simple to prepare and is very easily reheatable making it ideal for busy individuals and students looking for a healthy, and delicious meal.

Servings: 6

Ingredients

• 250g dried green or brown lentils
• 1 large onion (150g), diced
• 2 medium carrots (150g), sliced
• 2 celery stalks (100g), chopped
• 3 cloves garlic, minced
• 400g canned diced tomatoes (no added salt)
• 1.2L vegetable broth (low sodium)
• 1 medium zucchini (200g), diced
• 100g spinach, chopped
• 1 tbsp olive oil (15ml)
• 1 tsp cumin powder (5g)
• 1 tsp paprika (5g)
• 1 tsp turmeric (5g)
• Salt and pepper to taste
• Fresh parsley (optional for garnish)

**vegetarian protein boost: add 100g of diced firm tofu or tempeh for extra protein
**lower carb option: substitute lentils with 200g cauliflower for a lower carb version, and adjust cooking time as needed

Instructions

1. Prepare the lentils: Rinse the lentils thoroughly under cold water. Set aside.
2. Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, celery, and garlic. Sauté for 5-7 minutes until softened and fragrant.
3. Add spices: Stir in cumin, paprika, turmeric, salt, and pepper. Cook for 1-2 minutes until the spices are well combined with the vegetables.
4. Simmer the stew: Add lentils, canned tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 25-30 minutes until lentils are tender.
5. Add the zucchini and spinach: Stir in the diced zucchini and chopped spinach. Simmer for an additional 5 minutes until the zucchini is cooked and spinach is wilted.
6. Cool and portion: Allow the stew to cool, then divide into airtight containers for batch storage. Garnish with fresh parsley before serving if desired.