4.9 from 243 votes
Hearty One-Pot Lentil Stew
This one-pot lentil stew combines green lentils with a mix of vegetables including onion, carrot, celery, potato, garlic, and zucchini, cooked with a blend of coriander, cumin, turmeric, cinnamon, and optional cayenne. The stew is simmered in canned tomatoes and water or broth, resulting in a thick, spiced dish with a balance of savory and warm spice notes, finished with fresh parsley and lemon juice to brighten the flavors.
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings:
6
Calories:
2474 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1 ½ green lentils
- extra virgin olive oil I used Private Reserve
- 1 yellow onion chopped, medium
- 1 carrot chopped, large
- 2 celery chopped, stalks
- 1 russet potato small diced
- 3 to 4 garlic minced, cloves
- 1 zucchini squash diced, small
- kosher salt a pinch
- black pepper a pinch
- 1 tsp ground coriander
- 1 tsp cumin ground
- 1 tsp turmeric powder
- 1/2 tsp ground cinnamon
- 1/2 tsp cayenne pepper optional
- 1 diced tomatoes 28 ounce can
- 2 ½ cup water or low-sodium broth
- 1 cup parsley stems removed, chopped, fresh
- lemon juice from half a lemon or lime
- bread to serve
Instructions
- Wash and sort lentils: Place the lentils in a bowl and cover with water. Wash and soak for 10 minutes or so. Drain well.
- Saute firm vegetables: In a large heavy pot or Dutch Oven set over medium high heat, add 2 tablespoons of extra virgin olive oil. Once the oil begins to shimmer, add diced onions, carrot, celery, and potatoes. Cook over medium-high heat for 4 to 5 minutes, stirring regularly.
- Add the garlic and zucchini: Add garlic and zucchini. Saute for another 5 minutes, stirring regularly.
- Add lentils, spices, tomatoes and liquid: Add lentils, salt, pepper, coriander, cumin, turmeric, cinnamon, and cayenne. Toss to combine, then add the tomatoes and water (or low-sodium broth, if you prefer.)
- Simmer: Bring everything to a boil for 5 minutes, then reduce heat to low. Cover and let simmer for 20 minutes or so until the vegetables are tender and lentils are well cooked (stir occasionally and watch to add water or liquid, if needed.)
- Finish and serve: Remove from heat and stir in parsley and lime juice (or lemon juice). Transfer to serving bowls and top with a generous drizzle of extra virgin olive oil. Serve hot with your favorite crusty bread.
Cup of Yum
Notes
- Sort and wash green lentils before cooking to remove debris and improve texture.
- Use organic extra virgin olive oil to enhance flavor in vegetable sautéing.
- Adjust liquid levels during simmering to keep desired stew consistency and prevent drying.
- Fresh parsley and lemon juice brighten the finished dish and should be added just before serving.
- Serve with bread to complement the hearty, spiced lentil stew.
Nutrition Information
Calories
247.4kcal
(12%)
Carbohydrates
46.2g
(15%)
Protein
15.4g
(31%)
Fat
1.1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.4g
(2%)
Monounsaturated Fat
0.3g
(2%)
Sodium
216.9mg
(9%)
Potassium
1087.3mg
(23%)
Fiber
18.1g
(72%)
Sugar
6.6g
(13%)
Vitamin A
2860.6IU
(57%)
Vitamin C
38.4mg
(43%)
Calcium
113.3mg
(11%)
Iron
6.5mg
(36%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 2474
% Daily Value*
| Calories | 247.4kcal | 12% |
| Carbohydrates | 46.2g | 15% |
| Protein | 15.4g | 31% |
| Fat | 1.1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 0.3g | 2% |
| Sodium | 216.9mg | 9% |
| Potassium | 1087.3mg | 23% |
| Fiber | 18.1g | 72% |
| Sugar | 6.6g | 13% |
| Vitamin A | 2860.6IU | 57% |
| Vitamin C | 38.4mg | 43% |
| Calcium | 113.3mg | 11% |
| Iron | 6.5mg | 36% |
* Percent Daily Values are based on a 2,000 calorie diet.