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–+ servings

Hearty Veggie Stew

Discover the comforting and nutritious Hearty Veggie Stew, perfect for cold days. Packed with lentils, vibrant veggies, and rich spices, it's easy to make and versatile for any occasion.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 people
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup green lentils
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp paprika
  • 1 leaf bay leaf
  • to taste salt and pepper
  • to taste olive oil
  • to garnish fresh herbs (parsley or cilantro)

Equipment

  • Large pot or Dutch oven
  • Cutting board
  • Kitchen knife
  • Measuring cups and spoons
  • Wooden spoon

Method
 

  1. Rinse the lentils under cold water and pick out any debris. Chop the onion, mince the garlic, and dice the carrots, celery, bell pepper, and zucchini.
  2. In a large pot, heat a couple of tablespoons of olive oil over medium heat. Add the onion and sauté until translucent.
  3. Add the minced garlic and sauté for another minute.
  4. Toss in the diced carrots, celery, bell pepper, and zucchini. Cook for about 5 minutes until they start to soften.
  5. Pour in the canned diced tomatoes along with their juice, and add the vegetable broth. Bring to a boil.
  6. Reduce heat to low, add the lentils, cumin, coriander, paprika, bay leaf, salt, and pepper. Stir well.
  7. Let it simmer for about 30-40 minutes, until the lentils are tender and flavors meld.

Nutrition

Calories: 220kcalCarbohydrates: 35gProtein: 14gFat: 5gSaturated Fat: 1gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 600IUVitamin C: 20mgCalcium: 50mgIron: 3mg

Notes

For added depth of flavor, use high-quality homemade vegetable broth. Feel free to swap in your favorite vegetables or lentils as needed. Leftovers keep well in the fridge for up to 5 days or can be frozen for up to 3 months. Always taste your stew while it simmers to adjust the seasoning as desired. Garnish with fresh herbs and a drizzle of olive oil for a fresh pop of flavor just before serving.
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