Ingredients
- Green or Brown Lentils: (1 ½ cups) The heart of our stew, providing a wonderful earthy flavor and creamy texture as they cook. Green or brown lentils hold their shape well and are perfect for stews.
- Vegetable Broth: (8 cups) Forms the flavorful base of the stew. Opt for low-sodium to control salt content.
- Diced Tomatoes: (1 (28 ounce) can) Adds acidity and sweetness, creating a rich and vibrant sauce. Use diced tomatoes with their juice for maximum flavor.
- Carrots: (2 large, diced) Contribute sweetness, color, and essential vitamins. Dice them into uniform pieces for even cooking.
- Celery: (2 stalks, diced) Provides aromatic depth and a subtle savory note. Diced celery enhances the overall flavor profile.
- Onion: (1 large, diced) The aromatic foundation for many great dishes. Yellow or white onions work best, providing a mild sweetness when cooked.
- Garlic: (4 cloves, minced) Essential for flavor! Freshly minced garlic is always preferred for its pungent aroma and taste.
- Potatoes: (2 medium, diced) Adds heartiness and creamy texture to the stew. Yukon Gold or red potatoes hold their shape well and are excellent choices.
- Sweet Potatoes: (1 medium, diced) Offers sweetness, vibrant color, and extra nutritional value. Adds a lovely depth of flavor alongside regular potatoes.
- Bell Pepper: (1, diced, any color) Contributes sweetness and a slightly crunchy texture. Red, yellow, or orange bell peppers add vibrant color and mild flavor.
- Zucchini or Yellow Squash: (1 medium, diced) Adds a delicate flavor and tender texture. Incorporate towards the end of cooking to prevent it from becoming mushy.
- Spinach or Kale: (5 ounces, roughly chopped) Provides a boost of nutrients and vibrant green color. Stir in at the very end for a fresh, slightly wilted texture.
- Dried Thyme: (1 teaspoon) Adds a warm, earthy, and slightly floral note that complements the lentils and vegetables beautifully.
- Dried Oregano: (1 teaspoon) Offers a slightly pungent and peppery flavor, enhancing the Mediterranean-inspired taste of the stew.
- Bay Leaf: (1) Infuses a subtle, fragrant flavor during simmering, adding depth and complexity to the stew. Remember to remove it before serving.
- Olive Oil: (2 tablespoons) Used for sautéing the vegetables, adding richness and helping to develop flavors. Extra virgin olive oil is recommended for its flavor and health benefits.
- Salt and Black Pepper: To taste. Essential for seasoning and balancing the flavors. Adjust to your preference.
- Optional: Red Pepper Flakes: (¼ teaspoon or to taste) Adds a touch of heat if you enjoy a little spice in your stew.
- Optional: Fresh Parsley or Cilantro: (for garnish) Provides a fresh, herbaceous finish and visual appeal.
Instructions
- Prepare the Vegetables: Begin by washing and chopping all your vegetables. Dice the carrots, celery, onion, potatoes, sweet potato, bell pepper, and zucchini/squash into roughly uniform pieces. Mince the garlic. Having all your vegetables prepped and ready to go will make the cooking process smoother and more efficient. This step is crucial for even cooking and ensures you can focus on building flavors as you go.
- Sauté the Aromatics: In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5-7 minutes, or until softened and translucent. Stir occasionally to prevent sticking and ensure even cooking. Sautéing the onion first releases its sweetness and forms the aromatic base of the stew.
- Add Garlic and Spices: Add the minced garlic, dried thyme, dried oregano, and optional red pepper flakes (if using) to the pot. Cook for another minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can become bitter. Blooming the spices in the warm oil enhances their flavor and infuses the entire stew with their aroma.
- Incorporate Hearty Vegetables: Add the diced carrots, celery, potatoes, and sweet potatoes to the pot. Stir to coat them with the aromatic oil and spices. Cook for 5-7 minutes, stirring occasionally, allowing the vegetables to slightly soften and begin to release their flavors. This layering approach of cooking vegetables in stages ensures they retain their texture and contribute distinct flavors to the final stew.
- Add Lentils, Tomatoes, and Broth: Rinse the lentils in a fine-mesh sieve under cold water. Add the rinsed lentils, diced tomatoes (with their juice), and vegetable broth to the pot. Stir well to combine all the ingredients. Make sure the lentils and vegetables are submerged in the broth. The liquid is essential for cooking the lentils and creating the stew consistency.
- Bring to a Simmer and Cook: Add the bay leaf to the pot. Bring the stew to a boil, then reduce the heat to low, cover the pot, and simmer gently for 30-40 minutes, or until the lentils are tender and the vegetables are cooked through. Simmering allows the flavors to meld and deepen, creating a richer and more complex stew. The lentils will soften and thicken the broth naturally.
- Add Bell Pepper and Zucchini/Squash: After the stew has simmered for about 30-40 minutes, add the diced bell pepper and zucchini or yellow squash to the pot. These vegetables cook relatively quickly, so adding them later prevents them from becoming mushy. Stir them into the stew and continue to simmer for another 10-15 minutes, or until they are tender-crisp.
- Stir in Greens and Season: Remove the bay leaf from the stew. Stir in the spinach or kale until it wilts and turns bright green. This usually takes just a minute or two. Season the stew generously with salt and black pepper to taste. Start with a teaspoon of salt and ½ teaspoon of black pepper, and then adjust according to your preference. Taste and add more seasoning as needed.
- Serve and Garnish: Ladle the hot lentil and vegetarian veggie stew into bowls. Garnish with fresh parsley or cilantro, if desired. Serve immediately and enjoy the comforting warmth and delicious flavors of your homemade stew. This stew is even better the next day as the flavors continue to develop overnight.
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Protein: 18g