Red Lentil and Vegetable Stew

Prep Time: 10 min	Cook Time: 20 min
Total Time: 30 min	Servings: 1

Introduction:

Savor the wholesome goodness of our Red Lentil and Vegetable Stew, a nourishing dish that combines protein-packed lentils with a medley of nutritious vegetables and aromatic seasonings. This hearty stew is a perfect meal for those seeking a satisfying, plant-based dinner or a cozy lunch. Packed with fiber, vitamins, and minerals, this dish offers both flavor and nutritional benefits.

Health Benefits:

Red Lentils: High in protein, fiber, and essential minerals, red lentils promote digestion, satiety, and heart health.
Vegetables: Carrots, potatoes, onions, and other vegetables provide essential vitamins, minerals, and antioxidants, supporting overall health and immunity.
Dried Thyme: Thyme offers antioxidant properties and may help alleviate respiratory symptoms and improve digestion.
Vegetable Broth: Nutrient-rich and low in calories, vegetable broth supports hydration, digestion, and the immune system.

Ingredients:

1 cup red lentils
4 cups vegetable broth
1 carrot, diced
1 potato, diced
1 onion, chopped
1 teaspoon dried thyme
Salt and pepper to taste

Optional Additions:

1 celery stalk, diced
2 cloves garlic, minced
1 zucchini, diced
1 can diced tomatoes (14.5 oz)
1 teaspoon ground cumin
1 bay leaf
1 tablespoon olive oil
1 cup spinach or kale, chopped
1 teaspoon smoked paprika
1 tablespoon lemon juice

Instructions:

Prepare the Ingredients:

Wash and chop the vegetables. Rinse the red lentils under cold water.
Measure out the vegetable broth and any optional ingredients you plan to use.

Sauté the Aromatics:

In a large pot or Dutch oven, heat the olive oil over medium heat (if using).
Add the chopped onion, diced carrot, and minced garlic (if using).
Sauté for 5-7 minutes, or until the vegetables are softened and the onions are translucent.

Add the Vegetables and Lentils:

Add the diced potato, celery (if using), zucchini (if using), and rinsed red lentils to the pot. Stir to combine with the sautéed vegetables.

Add the Broth and Seasonings:

Pour in the vegetable broth and add the dried thyme, ground cumin (if using), bay leaf (if using), and diced tomatoes (if using).
Stir well to combine. Season with salt and pepper to taste.

Simmer the Stew:

Bring the mixture to a boil over medium-high heat.
Reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the lentils and vegetables are tender.
Stir occasionally to prevent sticking.

Finish and Serve:

If using, stir in the chopped spinach or kale and let it wilt for a few minutes.
Remove the bay leaf if used. Adjust the seasoning with salt, pepper, and a splash of lemon juice for brightness.
Serve hot, garnished with fresh herbs if desired.

Serving Suggestions:

Pair with a side of whole grain bread or a small green salad: For a more filling meal.
Serve with a glass of iced tea or sparkling water: For a refreshing and balanced dining experience.
Top with a handful of toasted nuts or seeds: For extra protein and healthy fats.

Tips and Variations:

For a vegan option: Ensure all ingredients are plant-based.
To make it heartier: Add a protein source like chickpeas or tofu.
For added flavor: Marinate the vegetables in a bit of olive oil, lemon juice, and spices before adding them to the stew.