Name: Lentil and Veggie Stew Recipe
Ingredients: 1 tablespoon Olive Oil, extra virgin: For sautéing the aromatics, providing a healthy fat base.; 1 large Onion, finely chopped: Forms the aromatic foundation of the stew.; 2 Carrots, peeled and diced: Adds sweetness, color, and Vitamin A.; 2 Celery Stalks, diced: Provides a subtle savory note and pleasant texture.; 3 cloves Garlic, minced: For a pungent, aromatic kick that deepens flavor.; 1 Red Bell Pepper, cored, seeded, and diced: Lends a mild sweetness and vibrant color.; 1 cup Brown or Green Lentils, rinsed and drained: The star protein and fiber source; holds shape well during cooking.; 1 (14.5 ounce / 400g) can Diced Tomatoes, undrained: Adds acidity, liquid, and umami.; 6 cups Vegetable Broth, low sodium: The flavorful liquid base for the stew.; 2 Potatoes (e.g., Yukon Gold or Russet), peeled and diced into ½-inch cubes: Adds heartiness and a creamy texture.; 1 cup Kale or Spinach, chopped (optional): For an extra boost of nutrients and color towards the end of cooking.; 1 teaspoon Dried Thyme: An earthy, aromatic herb that complements lentils and vegetables.; 1 teaspoon Dried Rosemary, crushed: Adds a piney, robust flavor.; ½ teaspoon Smoked Paprika: Imparts a subtle smoky depth.; ¼ teaspoon Red Pepper Flakes (optional): For a gentle touch of heat.; Salt, to taste: Enhances all the flavors.; Freshly Ground Black Pepper, to taste: Adds a mild spiciness.; Fresh Parsley or Cilantro, chopped, for garnish (optional): Brightens the dish with fresh flavor and color.

Ingredients

Scale

1 tablespoon Olive Oil, extra virgin: For sautéing the aromatics, providing a healthy fat base.
1 large Onion, finely chopped: Forms the aromatic foundation of the stew.
2 Carrots, peeled and diced: Adds sweetness, color, and Vitamin A.
2 Celery Stalks, diced: Provides a subtle savory note and pleasant texture.
3 cloves Garlic, minced: For a pungent, aromatic kick that deepens flavor.
1 Red Bell Pepper, cored, seeded, and diced: Lends a mild sweetness and vibrant color.
1 cup Brown or Green Lentils, rinsed and drained: The star protein and fiber source; holds shape well during cooking.
1 (14.5 ounce / 400g) can Diced Tomatoes, undrained: Adds acidity, liquid, and umami.
6 cups Vegetable Broth, low sodium: The flavorful liquid base for the stew.
2 Potatoes (e.g., Yukon Gold or Russet), peeled and diced into ½-inch cubes: Adds heartiness and a creamy texture.
1 cup Kale or Spinach, chopped (optional): For an extra boost of nutrients and color towards the end of cooking.
1 teaspoon Dried Thyme: An earthy, aromatic herb that complements lentils and vegetables.
1 teaspoon Dried Rosemary, crushed: Adds a piney, robust flavor.
½ teaspoon Smoked Paprika: Imparts a subtle smoky depth.
¼ teaspoon Red Pepper Flakes (optional): For a gentle touch of heat.
Salt, to taste: Enhances all the flavors.
Freshly Ground Black Pepper, to taste: Adds a mild spiciness.
Fresh Parsley or Cilantro, chopped, for garnish (optional): Brightens the dish with fresh flavor and color.

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Instructions

Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent. This initial step is crucial for building a deep flavor base.
Add Garlic and Pepper: Add the minced garlic and diced red bell pepper to the pot. Cook for another 2-3 minutes, stirring frequently, until the garlic is fragrant and the bell pepper starts to soften. Be careful not to burn the garlic, as it can become bitter.
Incorporate Lentils and Seasonings: Stir in the rinsed lentils, dried thyme, dried rosemary, smoked paprika, and red pepper flakes (if using). Cook for 1 minute more, stirring constantly, to toast the spices and coat the lentils. This “blooming” of spices enhances their aroma and flavor.
Add Liquids and Potatoes: Pour in the vegetable broth and the can of diced tomatoes (undrained). Add the diced potatoes. Stir everything together to combine.
Bring to a Boil, then Simmer: Increase the heat to high and bring the stew to a boil. Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for 25-30 minutes, or until the lentils and potatoes are tender. Stir occasionally to prevent sticking and ensure even cooking. The exact cooking time will depend on the type of lentils used and the size of your potato dice.
Wilt Greens (if using): If you’re adding kale or spinach, stir it into the stew during the last 5 minutes of cooking. Cover the pot and allow the greens to wilt down into the stew. Spinach will wilt much faster than kale.
Season to Perfection: Once the lentils and vegetables are tender, taste the stew and season generously with salt and freshly ground black pepper. Adjust seasonings as needed – you might want a little more thyme, paprika, or even a squeeze of lemon juice for brightness.
Rest and Serve: Remove the pot from the heat and let the stew rest for 5-10 minutes before serving. This allows the flavors to meld together even more. Garnish with fresh chopped parsley or cilantro, if desired.

Nutrition

Serving Size: one normal portion
Calories: 300
Fiber: 18g
Protein: 15g