| Prep: 20 mins | Cook: 45 mins – 60 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 240 | 6g | 1g | 35g |
| sugars | fibre | protein | salt |
| 7g | 15g | 13g | 0.6g |
There’s something truly special about making a family recipe, and that’s why I can’t help but love this Lentil and Vegetable Stew. Inspired by my Italian roots, this hearty dish walks the line between Italian-American charm and the importance of nourishing, healthful eating. This vegetable based recipe is not only high in protein, but also chock-full of vitamins, minerals and fiber, thanks to its array of vegetables. So, let’s dive in and explore why this delightful lentil stew deserves a regular spot in your family dinners. 
The Comforting Throwback to My Roots
Every time I sauté the finely chopped onion and minced garlic in olive oil, I’m instantly transported back to my grandmother’s kitchen. There’s something about the sizzling sound and the comforting aroma that brings back warm memories. As an homage to my Italian background, this Lentil and Vegetable Stew recipe borrows elements from the traditional ‘minestra di lenticchie’, a staple in many Italian homes, including my grandparents’. It reminds me of the love and care that goes into creating a meal that is designed to both nourish the body and warm the soul.
Beyond Tradition: A Healthy Twist
But this inkling for tradition doesn’t mean I shy away from adding a healthy twist. The combination of green lentils, carrots, celery stalks, and kale in this dish packs a powerful nutritional punch. Lentils are an excellent source ofplant-based protein and dietary fiber, essential for making you feel fuller for longer and promoting good digestive health. Plus the vibrant kale and carrots provide a generous dose of antioxidants, vital for boosting immunity especially in these uncertain times. I love finding ways to adapt traditional dishes, making them healthier without compromising on taste. The Lentil and Vegetable stew is my perfect answer to that quest.
Perfect Complement to Various Dishes
This stew also exhibits great versatility be it a cozy meal on its own or as a side, complementing various dishes. If you’re a fan of Italian-American staples like I am, this lentil stew pairs especially well with a slice of rustic bread or a simple spaghetti aglio e olio. Alternatively, you could also pair it with grilled salmon or pan-roasted chicken for an extra dose of protein.
What You’ll Need
- 1 cup of green lentils
- 2 tablespoons of olive oil
- 1 large onion, finely chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves of garlic, minced
- 1 can (14.5 oz) of diced tomatoes
- 1 teaspoon of cumin
- 1/2 teaspoon of turmeric
- 1/2 teaspoon of paprika
- 1/4 teaspoon of cayenne pepper
- 6 cups of vegetable broth
- 2 bay leaves
- 1 cup of chopped kale or spinach
- Salt and pepper to taste
- 1 lemon, juiced
- Chopped fresh parsley for garnish
Method
Step One
Rinse the lentils under cold water and set them aside.
Step Two
In a large pot, heat the olive oil over medium heat. Add the finely chopped onion, chopped carrots, and chopped celery to the pot and sauté until the onions are translucent, about 5-7 minutes.
Step Three
Add the minced garlic to the pot and sauté for another minute, until the garlic is fragrant.
Step Four
Add the rinsed lentils, diced tomatoes (with juice), cumin, turmeric, paprika, and cayenne pepper to the pot. Stir everything together to combine.
Step Five
Add the vegetable broth and bay leaves to the pot. Bring the mixture to a boil, then reduce heat and simmer for about 25-30 minutes, or until the lentils are tender.
Step Six
Add the chopped kale or spinach to the pot and stir until it has wilted into the stew. Season the stew with salt and pepper to taste.
Step Seven
Squeeze the juice of the lemon into the stew and stir. Remove the bay leaves.
Step Eight
Divide the stew into bowls and garnish with chopped fresh parsley before serving.
