One-Pot Lentil & Grain Stew
A comforting and nutritious one-pot stew featuring red lentils, hearty quinoa, and an array of vegetables, simmered together in a rich tomato-herb broth for an effortlessly wholesome meal.
For 6 servings
Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in minced garlic, dried oregano, dried thyme, and the bay leaf. Cook for another minute until fragrant, being careful not to burn the garlic.
Add the rinsed red lentils, vegetable broth, undrained diced tomatoes, and rinsed quinoa to the pot. Stir well to combine all ingredients.
Increase heat to high and bring the stew to a rolling boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 25-30 minutes, or until the lentils and quinoa are tender and have absorbed most of the liquid. Stir occasionally to prevent sticking.
Remove and discard the bay leaf. Stir in the fresh spinach until it wilts, which should take about 1-2 minutes. Season the stew with salt and black pepper to taste.
Ladle the hot stew into bowls. For an extra burst of freshness, garnish with chopped fresh parsley or a squeeze of fresh lemon juice, if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Adjust Consistency: If the stew becomes too thick, add a splash more vegetable broth or water until it reaches your desired consistency. If it's too thin, let it simmer uncovered for a few extra minutes.
- 2Grain Options: While quinoa works great, feel free to experiment with other quick-cooking grains like millet, small pasta (orzo, ditalini), or even brown rice, though cooking times may vary slightly.
- 3Meal Prep Friendly: This stew is excellent for meal prepping. It stores well in the refrigerator for up to 4-5 days and freezes beautifully for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
- 4Boost Umami: For an even deeper savory flavor, consider adding a tablespoon of tomato paste with the garlic, or a dash of smoked paprika along with the dried herbs.
Adapt it for your goals.
Protein Boost
Add cooked chicken, ground turkey, or crumbled firm tofu during the last 10 minutes of cooking for added protein.
Spice It UpSpice It Up
Introduce a pinch of red pepper flakes with the garlic, or a dash of cayenne pepper for a spicier kick.
Seasonal VegetablesSeasonal Vegetables
Incorporate other vegetables like diced zucchini, bell peppers, or chopped kale during the last 10-15 minutes of simmering.
Why this is on our healthy list.
Rich in Fiber
Lentils and quinoa are excellent sources of dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Complete Plant-Based Protein
This stew provides a substantial amount of plant-based protein, especially from quinoa and lentils, which are essential for muscle repair and overall body function, making it a great vegetarian/vegan option.
Nutrient-Dense
Packed with a variety of vitamins and minerals from the array of vegetables, including Vitamin A from carrots, Vitamin K from spinach, and various B vitamins from lentils and grains.
Frequently asked questions
Yes, this stew freezes very well. Allow it to cool completely, then transfer to airtight containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave, adding a splash of broth if needed.
