Discover how to make a delicious and nutritious Lentil Stew packed with lentils, fresh vegetables, and aromatic spices. Perfect for a comforting meal, this easy recipe is full of flavor and health benefits. Ideal for both family dinners and meal prep.

Ingredients:

- 1 cup dried lentils (green or brown), rinsed and drained

- 2 tablespoons olive oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 2 carrots, peeled and diced

- 2 celery stalks, diced

- 1 red bell pepper, chopped

- 1 cup diced tomatoes (canned or fresh)

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon dried thyme

- 4 cups vegetable broth

- 1 bay leaf

- Salt and pepper to taste

- 2 cups spinach or kale (optional)

- Fresh parsley for garnish (optional)

Instructions:

Heat Olive Oil: In a large pot, heat the olive oil over medium heat.

Sauté Vegetables: Add the chopped onion, garlic, carrots, celery, and bell pepper. Sauté for about 5-7 minutes, or until the vegetables are tender and the onion is translucent.

Add Spices: Stir in the cumin, paprika, turmeric, thyme, and a pinch of salt and pepper. Cook for 1-2 minutes until the spices are fragrant.

Combine Ingredients: Add the lentils, diced tomatoes, and vegetable broth to the pot. Stir to combine.

Simmer: Bring the mixture to a boil. Reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.

Add Greens (Optional): If using spinach or kale, stir them in during the last 5 minutes of cooking.

Season and Serve: Remove the bay leaf. Adjust seasoning with additional salt and pepper if needed. Garnish with fresh parsley, if desired. Serve hot.

Enjoy your hearty lentil stew with a side of crusty bread or over a bed of rice!

Nutritional Value

Lentils

   - Calories: 230

   - Protein: 18 grams

   - Carbohydrates: 40 grams

   - Fiber: 16 grams

   - Fat: 0.8 grams

Benefits:

   - High in protein and fiber, which support digestion and promote satiety.

   - Rich in iron, which helps with oxygen transport in the blood.

   - Contains folate, which is essential for cell growth and metabolism.

Olive Oil

   - Calories: 120

   - Fat: 14 grams (mostly monounsaturated fats)

Benefits:

   - Contains healthy fats that support heart health.

   - Rich in antioxidants, including vitamin E, which helps protect cells from damage.

   - May reduce inflammation and improve cholesterol levels.

Onion

   - Calories: 45

   - Carbohydrates: 11 grams

   - Fiber: 2 grams

Benefits:

   - High in antioxidants, including quercetin, which may reduce inflammation.

   - Contains prebiotics that support gut health.

   - May help regulate blood sugar levels.

Garlic

   - Calories: 4

   - Carbohydrates: 1 gram

   - Fiber: 0.1 grams

Benefits:

   - Contains allicin, which has anti-inflammatory and antimicrobial properties.

   - May boost immune function and cardiovascular health.

   - Supports healthy cholesterol levels.

Carrots

   - Calories: 25

   - Carbohydrates: 6 grams

   - Fiber: 1.5 grams

   - Vitamin A: 184% of Daily Value (DV)

Benefits:

   - High in beta-carotene, which supports eye health.

   - Rich in vitamins and antioxidants that promote overall health.

   - Supports immune function and skin health.

Celery

   - Calories: 6

   - Carbohydrates: 1 gram

   - Fiber: 0.5 grams

Benefits:

   - Low in calories and high in water content, which supports hydration.

   - Contains antioxidants and vitamins that help reduce inflammation.

   - Supports digestive health.

Red Bell Pepper

   - Calories: 37

   - Carbohydrates: 9 grams

   - Fiber: 3 grams

   - Vitamin C: 169% of DV

Benefits:

   - Extremely high in vitamin C, which supports immune function and skin health.

   - Contains antioxidants such as beta-carotene and lutein.

   - May help improve eye health and reduce inflammation.

Diced Tomatoes

   - Calories: 32

   - Carbohydrates: 7 grams

   - Fiber: 2 grams

Benefits:

   - Rich in lycopene, an antioxidant that may help reduce the risk of certain cancers.

   - Provides vitamin C and potassium, which support overall health.

   - May help improve heart health and reduce inflammation.

Vegetable Broth

   - Calories: 12

   - Carbohydrates: 2 grams

Benefits:

   - Low in calories and fat, making it a good base for soups and stews.

   - Adds flavor without extra calories.

   - Often contains added vitamins and minerals from vegetables.

Spinach or Kale (optional)

   - Calories: 41

   - Carbohydrates: 7 grams

   - Fiber: 4 grams

   - Vitamin K: 987% of DV

Benefits:

   - Extremely high in vitamin K, which supports bone health and blood clotting.

   - Rich in antioxidants, vitamins A and C, which support immune function.

   - Provides iron and calcium, which are important for overall health.

These ingredients contribute to the stew's overall health benefits, including improved digestion, cardiovascular health, and immune support, while providing essential vitamins and minerals.