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Easy Lentil Stew

A nutritious and delicious gluten-free and vegan lentil stew.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 289 kcal
Course: Main Course , Soup
Cuisine: American

Ingredients

  • 2 cups dried whole red lentils 400 g
  • 2 tablespoons olive oil
  • 1/2 onion diced, 1 cup
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger minced
  • 3 carrots chopped, 1 1/2 cups
  • 3 celery stalks chopped, 1 1/2 cups
  • 1 oz can diced tomatoes
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon Coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 cups vegetable stock
  • 1 cup spinach packed
  • 1 tablespoon lemon juice

Instructions

    Cup of Yum
  1. 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.
  2. Toast Spices: Add paprika, cumin, coriander, salt, and pepper, mix and toast for 1 minute. Add tomatoes and mix.
  3. 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.
  4. Blend: Remove about 2 cups of the soup and add it to a blender and blend until creamy. Return to the pot and stir.
  5. Finish: Add spinach and lemon juice and stir and let cook until the spinach has wilted, about 1-2 minutes.
  6. 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

Calories 289kcal (14%) Carbohydrates 45g (15%) Protein 16g (32%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Sodium 1166mg (49%) Potassium 753mg (22%) 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

% 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.