Lentil Spinach Stew
A hearty and wholesome stew featuring earthy brown lentils and tender spinach simmered in a savory vegetable broth with aromatic vegetables. It's a comforting, nutritious one-pot meal perfect for a chilly evening, and comes together in under an hour.
For 4 servings
Sauté the vegetables
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 6-8 minutes.
- Add the minced garlic, ground cumin, smoked paprika, and dried thyme. Cook for another minute until fragrant.
Simmer the stew
- Add the rinsed brown lentils, vegetable broth, diced tomatoes (with their juice), and the bay leaf to the pot.
- Stir everything together and bring the stew to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for 30-35 minutes, or until the lentils are tender but not mushy.
Wilt the spinach and finish
- Remove the bay leaf from the pot.
- Stir in the fresh spinach in batches, allowing it to wilt completely before adding more. This should take about 2-3 minutes.
- Turn off the heat. Stir in the salt, black pepper, and fresh lemon juice.
Serve
- Taste and adjust seasoning if necessary.
- Ladle the hot stew into bowls and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Make sure to rinse your lentils thoroughly to remove any debris or dust.
- 2For a thicker stew, you can mash some of the lentils against the side of the pot with a spoon or use an immersion blender for a few pulses.
- 3Wait to add the salt until the end of cooking. Adding it too early can sometimes make the lentils tough.
- 4This stew freezes beautifully. Let it cool completely, then store in airtight containers in the freezer for up to 3 months.
- 5Serve with a side of crusty bread for dipping or a dollop of plain yogurt for extra creaminess.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the other spices for a gentle kick of heat.
healthyHealthy
For a creamier, richer stew, stir in 1/2 cup of full-fat coconut milk at the end of cooking.
high proteinHigh protein
Add a can of rinsed and drained chickpeas along with the lentils to boost the protein content.
quickQuick
To save time, use two 15-ounce cans of cooked lentils (rinsed and drained) and reduce the simmering time to 15 minutes.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils and spinach provide a high amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Rich in Plant-Based Protein
This stew is a great source of vegetarian protein, essential for muscle repair, immune function, and overall body maintenance.
High in Iron
Both lentils and spinach are rich in iron, a mineral crucial for transporting oxygen in the blood and preventing fatigue. The lemon juice adds Vitamin C, which enhances iron absorption.
Heart-Healthy
Low in saturated fat and high in fiber and potassium, this stew supports cardiovascular health by helping to manage cholesterol and blood pressure.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein, dietary fiber from lentils and vegetables, and essential nutrients like iron, folate, and potassium. It's a low-fat, nutrient-dense meal.
