Red Lentil and Vegetable Stew

Warm, nourishing, and packed with plant-based goodness, this Red Lentil and Vegetable Stew is the ultimate comfort food for any season. Bursting with aromatic spices like cumin, smoked paprika, and thyme, this hearty stew features nutrient-rich ingredients such as red lentils, carrots, zucchini, and baby spinach simmered in a flavorful vegetable broth. A splash of fresh lemon juice adds a zesty brightness, perfectly balancing the earthy, wholesome flavors. Ready in just 50 minutes with minimal prep, this protein-packed, gluten-free, and vegan recipe is perfect for busy weeknights or meal prep. Serve it with a sprinkle of fresh parsley for a vibrant finishing touch and enjoy a satisfying, flavor-filled bowl of cozy wellness.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrot, diced
• 2 celery stalk, diced
• 3 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 14-ounce can diced tomatoes (canned or fresh)
• 1 medium zucchini, diced
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for 1 minute until the spices are fragrant.

Step 4

Add the rinsed red lentils, vegetable broth, and diced tomatoes. Stir to combine and bring the mixture to a boil.

Step 5

Once boiling, reduce the heat to low, cover, and let the stew simmer for 20 minutes or until the lentils are fully cooked and tender.

Step 6

Add the diced zucchini and baby spinach to the pot. Stir to combine and cook for another 5–7 minutes until the zucchini is tender and the spinach is wilted.

Step 7

Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if necessary.

Step 8

Ladle the stew into bowls and garnish with fresh parsley, if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	2328.2 grams (2328.2g)

Amount per serving	% Daily Value*
Calories	1154

Total Fat 40.90g	52%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4944mg	215%
Total Carbohydrate 164.90g	60%
Dietary Fiber 46.10g	165%
Total Sugars 50.20g
Protein 48.60g	97%

Vitamin D 0IU	0%
Calcium 545mg	42%
Iron 21mg	118%
Potassium 5068mg	108%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.1%

Protein: 15.9%

Carbs: 54.0%