Healthy Lentil Vegetable Stew

Name: Healthy Lentil Vegetable Stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Ingredients: 1 cup dried lentils (green or brown); 2 tablespoons olive oil; 1 onion, diced; 2 carrots, chopped; 2 celery stalks, chopped; 1 bell pepper, chopped; 2 cloves garlic, minced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 4 cups vegetable broth; 1 can (14.5 oz) diced tomatoes; 2 cups spinach, fresh or frozen; 1 bay leaf; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making Healthy Lentil Vegetable Stew, especially on chilly days when all I want is something warm and nourishing. The vibrant colors and rich flavors of this dish always lift my spirits. I'm amazed at how easy it is to whip together a comforting bowl of goodness with simple ingredients. Plus, lentils are not just delicious; they're packed with protein and fiber, making this stew a healthy choice for any meal. Every spoonful is filled with a medley of fresh vegetables that create a hearty and satisfying experience.

Created by

Phoebe Drake

Last updated on 2026-01-06T00:28:28.105Z

When I first tried making lentil stew, I was pleasantly surprised by how much flavor could come from such simple ingredients. The secret is to sauté the vegetables before adding the broth and lentils; this enhances their natural sweetness and creates a base of deep flavor. I usually prefer combining carrots, celery, and bell peppers for the best results.

One specific technique I've found helpful is using a bay leaf during cooking. It infuses the stew with a subtle, aromatic flavor that ties all the ingredients together beautifully. Trust me, it’s a small addition that makes a big difference!

        Why You'll Love This Recipe
        Nutritious and filling with a burst of fresh vegetables
Easily customizable to suit your taste preferences
Great for meal prep and keeps well for days in the fridge

      

The Role of Lentils

Lentils are a powerhouse ingredient in this stew, providing not only a rich, earthy flavor but also a significant boost of protein and fiber. When cooked, they soften perfectly, adding a hearty texture that makes the stew even more satisfying. Make sure to choose green or brown lentils, as they hold their shape better than red lentils, which tend to break down and become mushy in soups.

For best results, give your lentils a quick rinse before cooking. This step removes any impurities and helps them cook evenly. It's also a good idea to check them for small stones or debris, as they sometimes make their way into dried lentils. Rinsing ensures a clean, wholesome bowl of stew without any unwanted surprises.

Cooking Technique Tips

When sautéing the vegetables, aim for a medium heat to ensure they soften without browning too quickly. This enhances the natural sweetness of the onions and carrots while keeping the overall flavor profile bright. You can check for doneness by testing the carrots; they should be tender yet still have a bit of crunch, about 5-7 minutes should suffice.

After adding the garlic and spices, allow them to cook for just a minute or two until fragrant, but be cautious not to let them burn. Burnt garlic can impart a bitter taste to your stew. If your spices begin to stick, you can deglaze the pot with a small splash of vegetable broth to lift any flavorful bits off the bottom.

Storing and Serving Suggestions

This Healthy Lentil Vegetable Stew is perfect for meal prep. Once cooled, it can be stored in an airtight container in the refrigerator for up to five days. If you want to enjoy it longer, consider freezing portions. Transfer the cooled stew to freezer-safe containers, and it can last for up to three months. Thaw in the refrigerator overnight before reheating on the stovetop.

When serving, I like to garnish the stew with a sprinkle of fresh herbs like parsley or cilantro for a burst of color and flavor. Adding a drizzle of good-quality olive oil at the end gives it a lovely richness that contrasts beautifully with the vibrant vegetables. You can also serve it alongside crusty bread or over a bed of quinoa for a complete meal.

Ingredients

For the Stew

1 cup dried lentils (green or brown)
2 tablespoons olive oil
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
1 bell pepper, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
4 cups vegetable broth
1 can (14.5 oz) diced tomatoes
2 cups spinach, fresh or frozen
1 bay leaf
Salt and pepper to taste

Instructions

Prepare the Lentils

Rinse the lentils under cold water and set aside.

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, and bell pepper. Sauté for about 5-7 minutes until the vegetables are tender.

Add Garlic and Spices

Stir in the minced garlic, cumin, and smoked paprika. Cook for another 1-2 minutes until fragrant.

Combine Ingredients

Add the rinsed lentils, vegetable broth, diced tomatoes, bay leaf, salt, and pepper. Bring the mixture to a boil.

Simmer the Stew

Reduce heat to low, cover, and let it simmer for 30 minutes, or until lentils are tender.

Finish with Spinach

Stir in the spinach just before serving. Cook for an additional 5 minutes until wilted.

Serve and Enjoy

Remove the bay leaf, taste, and adjust seasoning if necessary. Serve hot and enjoy your hearty stew!

Pro Tips

For added depth of flavor, feel free to throw in some herbs like thyme or oregano. You can also substitute quinoa for lentils to create a gluten-free version.

Ingredient Substitutions

Feel free to customize your stew by swapping in different vegetables based on what you have on hand. Zucchini, sweet potatoes, or even kale can be fantastic additions, bringing their unique textures and flavors to the dish. If you need a gluten-free option, ensure your vegetable broth is certified gluten-free, and you can use corn or peas instead of more starchy vegetables.

If you're not a fan of spinach, kale or Swiss chard make excellent alternatives. Just chop them roughly and stir them in during the last five minutes of cooking to retain their vibrant color and nutrients. This flexibility means you can adjust the stew to match your dietary needs or preferences.

Variations on This Recipe

For a slightly spicier kick, consider adding a diced jalapeño or a pinch of red pepper flakes when sautéing the vegetables. If you want a creamier texture, stir in a splash of coconut milk just before serving; it will add a delightful richness while keeping the dish plant-based.

To turn this stew into a hearty meal, you might incorporate some cooked grains like quinoa or rice. Stir them in after the lentils are tender for a more filling dish. You can also top it with avocado slices or a squeeze of fresh lemon juice to brighten the flavors.

Questions About Recipes

→ Can I store leftovers?

Yes, this stew keeps well in the refrigerator for up to 5 days. You can reheat it on the stove or in the microwave.

→ Can I freeze this stew?

Absolutely! Store it in airtight containers for up to 3 months for a quick meal later.

→ What vegetables can I add?

You can add any vegetables you like, such as zucchini, sweet potatoes, or kale. Just adjust cooking times accordingly.

→ Is this stew vegan?

Yes, this Healthy Lentil Vegetable Stew is completely vegan and packed with nutrients.