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Lentil Stew

This comforting lentil stew is protein-packed and will only take you 35 minutes to whip up.

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 3 -4
Calories: 487 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 tbsp olive oil
  • 1/2 yellow onion, chopped
  • 4 garlic cloves, minced
  • 1 tbsp dried oregano
  • 1 tsp dried basil
  • 2 tsp dried thyme
  • 1/4 tsp chili flakes
  • 1 tsp salt
  • 1/2 tsp ground pepper
  • 19 oz can brown lentils, drained & rinsed
  • 2 tbsp tomato paste
  • 1 tbsp vegetable paste
  • 14 oz can diced tomatoes
  • 4 cups water
  • 2 cups thinly chopped kale
Basil Oil
  • 1/2 cup packed fresh basil
  • 1/2 cup olive oil

Instructions

    Cup of Yum
  1. Add oil over medium heat to a large pot. Add onions and garlic and saute 4-5 minutes until softened. Add in the spices, salt and pepper and saute another 1-2 minutes to meld the flavours.
  2. Stir in lentils, vegetable paste and tomato paste until combined.
  3. Stir in water and diced tomatoes, bring to a simmer over high heat. Once simmering, turn to medium-low heat and keep at a simmer, stirring occasionally, about 10-15 minutes to allow flavours to meld.
  4. While the stew is simmering, make the basil puree in a blender by blending basil & olive oil until well combined.
  5. When the stew is done, taste and adjust seasoning with more salt and pepper if needed.
  6. Remove from the heat and stir in kale. Serve in bowls and drizzle with basil oil.

Notes

  • Don't love lentils? You could try substituting with navy / cannellini beans instead.
  • If kale isn't for you, try adding in spinach.

Nutrition Information

Calories 487kcal (24%) Carbohydrates 74.7g (25%) Protein 26.1g (52%) Fat 11.9g (18%) Saturated Fat 4g (20%) Polyunsaturated Fat 1.5g Monounsaturated Fat 5.6g Sodium 887.9mg (37%) Fiber 13.1g (52%) Sugar 8.5g (17%)

Nutrition Facts

Serving: 3-4

Amount Per Serving

Calories 487

% Daily Value*

Calories 487kcal 24%
Carbohydrates 74.7g 25%
Protein 26.1g 52%
Fat 11.9g 18%
Saturated Fat 4g 20%
Polyunsaturated Fat 1.5g 9%
Monounsaturated Fat 5.6g 28%
Sodium 887.9mg 37%
Fiber 13.1g 52%
Sugar 8.5g 17%

* Percent Daily Values are based on a 2,000 calorie diet.