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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
Simmer the stew
Wilt the spinach and finish
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.
This american recipe takes 60 minutes to prepare and yields 4 servings. At 350.1 calories per serving with 20.6g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
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Serve
Add 1/2 teaspoon of red pepper flakes along with the other spices for a gentle kick of heat.
For a creamier, richer stew, stir in 1/2 cup of full-fat coconut milk at the end of cooking.
Add a can of rinsed and drained chickpeas along with the lentils to boost the protein content.
To save time, use two 15-ounce cans of cooked lentils (rinsed and drained) and reduce the simmering time to 15 minutes.
Lentils and spinach provide a high amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
This stew is a great source of vegetarian protein, essential for muscle repair, immune function, and overall body maintenance.
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.
Low in saturated fat and high in fiber and potassium, this stew supports cardiovascular health by helping to manage cholesterol and blood pressure.
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.
This recipe contains approximately 350-380 calories per bowl. The calories come mainly from the lentils, with a small amount from the oil and vegetables.
Yes, you can use green lentils as a direct substitute. Red or yellow lentils will also work, but they cook faster and will result in a softer, mushier texture, which can also be delicious.
Store leftover stew in an airtight container in the refrigerator for up to 5 days. The stew will thicken as it sits; you may need to add a splash of water or broth when reheating.
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