Description
Hearty Italian Lentil Stew brings Mediterranean comfort to your winter dinner table. Packed with robust herbs, tender legumes, and rich vegetables, this nourishing dish delivers warmth and satisfaction with each delightful spoonful you savor.
Ingredients
Scale
Main Protein:
- 1 cup dried green or brown lentils, rinsed
Vegetables:
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 large carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach or kale
Liquids and Seasonings:
- 1 tablespoon olive oil
- 1 (14.5 ounces/411 grams) can diced tomatoes
- 4 cups vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1 bay leaf
- Salt and pepper, to taste
Instructions
- In a spacious pot, warm olive oil over medium heat until shimmering. Sauté diced onions for approximately 5 minutes until translucent and fragrant.
- Incorporate minced garlic, chopped carrots, sliced celery, and diced red bell pepper. Gently cook for an additional 5 minutes, allowing vegetables to soften and release their aromatic essence.
- Introduce lentils into the vegetable mixture, stirring thoroughly to ensure even distribution and coating with the flavorful base.
- Pour in diced tomatoes and vegetable broth. Sprinkle cumin, paprika, thyme, oregano, and crumble the bay leaf into the liquid. Season with salt and pepper to enhance the overall taste profile.
- Elevate heat to create a rolling boil, then immediately reduce to low. Cover the pot and allow the stew to simmer gently for 35-40 minutes, periodically checking that lentils and vegetables reach a tender consistency.
- During the final moments of cooking, delicately fold in fresh spinach or kale, letting the greens wilt naturally into the warm stew.
- Brighten the flavor profile by drizzling fresh lemon juice across the surface of the stew.
- Discard the bay leaf before serving. Ladle the hearty stew into deep bowls, pairing with crusty artisan bread or serving atop fluffy rice for a complete meal.
Notes
- Customize spice levels by adjusting paprika and cumin to match personal heat preferences.
- Swap vegetables seasonally for variety, using zucchini, parsnips, or butternut squash as excellent alternatives.
- Add protein boost with quinoa or tofu chunks for extra nutritional value and texture complexity.
- Enhance freezer-friendly qualities by storing in airtight containers for up to three months, allowing convenient meal prep.
- Prep Time: 10 minutes
- Cook Time: 35-45 minutes
- Category: Lunch, Dinner
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 170 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg