Red Lentil Vegetable Stew

Cozy up with a warm bowl of Red Lentil Vegetable Stew, a hearty and nutritious recipe packed with vibrant flavors and wholesome ingredients. This plant-based stew combines tender red lentils, fresh vegetables like carrots, celery, and red bell pepper, and a medley of warming spices including cumin, smoked paprika, and turmeric for a flavorful depth. Simmered in a rich vegetable broth with juicy diced tomatoes, it's finished with a handful of baby spinach and a splash of lemon juice for a bright, zesty contrast. Perfect for meal prep or a comforting weeknight dinner, this quick and easy vegan stew is ready in under an hour and pairs beautifully with crusty bread or rice for a satisfying meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrots, peeled and diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground turmeric
• 1 cup red lentils, rinsed and drained
• 6 cups vegetable broth
• 14 ounces diced tomatoes (canned, with juices)
• 3 cups baby spinach
• 0.25 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the diced onion and cook for 5-6 minutes, stirring occasionally, until translucent.

Step 3

Add the minced garlic, diced carrots, celery, and red bell pepper. Sauté for 5-6 minutes until the vegetables begin to soften.

Step 4

Stir in the ground cumin, coriander, smoked paprika, and turmeric. Cook for 1 minute until fragrant.

Step 5

Add the rinsed red lentils, vegetable broth, and canned diced tomatoes with their juices. Stir everything to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the stew has thickened.

Step 7

Stir in the baby spinach and cook for another 2-3 minutes until wilted.

Step 8

Remove the pot from heat and stir in the chopped parsley, salt, black pepper, and lemon juice.

Step 9

Taste and adjust seasoning as needed. Serve the stew warm with crusty bread or over cooked rice for a complete meal.

Nutrition Facts

Serving size	2674 grams (2674.0g)

Amount per serving	% Daily Value*
Calories	1345

Total Fat 44.40g	57%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 6726mg	292%
Total Carbohydrate 196.50g	71%
Dietary Fiber 54.00g	193%
Total Sugars 56.60g
Protein 57.40g	115%

Vitamin D 0IU	0%
Calcium 709mg	55%
Iron 27mg	149%
Potassium 5879mg	125%

*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: 28.2%

Protein: 16.2%

Carbs: 55.5%