Description
A hearty one-pot lentil stew packed with vibrant vegetables, warming Mediterranean spices, and protein-rich green lentils. This nourishing vegan dish is comforting, flavorful, and ready in about 40 minutes with minimal cleanup.
Ingredients
- 1 ½ cups green lentils (preferably French green lentils), rinsed and soaked 10 minutes
- 2 tablespoons extra virgin olive oil, plus more for serving
- 1 medium yellow onion, finely chopped
- 1 large carrot, chopped
- 2 celery stalks, chopped
- 1 medium russet potato, small diced
- 3–4 garlic cloves, minced
- 1 small zucchini, diced
- 1 ½ teaspoons kosher salt
- ½ teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne pepper (optional)
- 1 (28-ounce) can diced tomatoes
- 2 ½ cups water or low-sodium vegetable broth
- 1 cup fresh parsley, finely chopped
- Juice of ½ lemon or lime
- Crusty bread, for serving
Instructions
- Rinse and soak lentils in water for 10 minutes. Drain and set aside.
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add onion, carrot, celery, and potato. Sauté 4–5 minutes until slightly softened.
- Add garlic and zucchini. Cook another 5 minutes, stirring frequently.
- Stir in lentils, salt, pepper, coriander, cumin, turmeric, cinnamon, and cayenne. Mix well.
- Add diced tomatoes and water or broth. Stir to combine.
- Bring to a boil for 5 minutes, then reduce heat to low. Cover and simmer about 20 minutes, stirring occasionally, until lentils are tender. Add more liquid if needed.
- Remove from heat and stir in parsley and lemon juice.
- Serve hot with a drizzle of olive oil and crusty bread.
Notes
- Add spinach or kale during the last 5 minutes for extra greens.
- Blend 1 cup of stew and stir back in for a thicker texture.
- Brown lentils work well; avoid red lentils for chunky texture.
- Store refrigerated up to 4 days or freeze up to 3 months.
- Adjust cayenne for desired spice level.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 310 kcal
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 14 g
- Protein: 15 g
- Cholesterol: 0 mg
