Easy Lentil Stew
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Unrated
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Prep Time
10 mins
-
Cook Time
30 mins
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Total Time
40 mins
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Servings
6
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Calories
289 kcal
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Course
Main Course, Soup
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Cuisine
American
Easy Lentil Stew
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A nutritious and delicious gluten-free and vegan lentil stew.
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Ingredients
- 2 cups red lentils 400 g, dried whole
- 2 tablespoons olive oil
- 1/2 onion diced, 1 cup
- 3 cloves garlic minced
- 1 tablespoon ginger minced, fresh
- 3 carrot chopped, 1 1/2 cups
- 3 celery chopped, 1 1/2 cups, stalks
- 1 oz diced tomatoes canned
- 2 teaspoons paprika
- 1 teaspoon cumin
- 1/2 teaspoon Coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper ground
- 6 cups vegetable stock
- 1 cup spinach packed
- 1 tablespoon lemon juice
Instructions
- Saute Veggies: In a dutch oven or large pot, heat olive oil over medium and add onions, garlic, ginger, carrot, and celery and saute for 5 minutes, stirring often.
- Toast Spices: Add paprika, cumin, coriander, salt, and pepper, mix and toast for 1 minute. Add tomatoes and mix.
- Add Lentils: Add the lentils and stock and turn heat up to high. Bring it all to a boil and then lower heat to medium low and a simmer. Cover and let simmer for 15-20 minutes until lentils are tender and most of the stock has been absorbed.
- Blend: Remove about 2 cups of the soup and add it to a blender and blend until creamy. Return to the pot and stir.
- Finish: Add spinach and lemon juice and stir and let cook until the spinach has wilted, about 1-2 minutes.
- Serve and Enjoy!
Notes
- Storage
- Storage
- Fridge: Store in an airtight container in the fridge for up to 5 days.
- Freezer: Add to freezer safe containers and freeze up to 3 months.
- Canned Lentils
- Canned Lentils
- You can use canned lentils in this soup, but we prefer dried. If using canned, use 2 cans rinsed, reduce the stock to 4 cups, and first let the stock simmer for 5 minutes before adding the lentils and then cook for another 5.
- Red, Yellow, Green, and Brown Lentils
- Red, Yellow, Green, and Brown Lentils
- The best lentils for this stew are red/yellow because they have a shorter cooking time and a softer and lend better to a creamy soup. Brown will also work, they're a bit firmer still when cooked but also will blend nicely, but we prefer the color that provides to this stew. Green lentils still have their seed coats and take longer to cook and maintain their texture more when cooked.
- Serve With
- Serve With
- Serve this hearty healthy soup with your favorite naan, crusty bread, or rolls!
Nutrition Information
Show Details
Calories
289kcal
(14%)
Carbohydrates
45g
(15%)
Protein
16g
(32%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Sodium
1166mg
(49%)
Potassium
753mg
(16%)
Fiber
20g
(80%)
Sugar
5g
(10%)
Vitamin A
6431IU
(129%)
Vitamin C
8mg
(9%)
Calcium
60mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 289 kcal
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 45g | 15% |
| Protein | 16g | 32% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1166mg | 49% |
| Potassium | 753mg | 16% |
| Fiber | 20g | 80% |
| Sugar | 5g | 10% |
| Vitamin A | 6431IU | 129% |
| Vitamin C | 8mg | 9% |
| Calcium | 60mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
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