Hearty Lentil Stew

This Hearty Lentil Stew is richly flavored and loaded with chunks of fresh vegetables.  It’s also quick and easy to pull together any night of the week.
This Hearty Lentil Stew is richly flavored and loaded with chunks of fresh vegetables

 

LENTIL STEW

This Hearty Lentil Stew is a really great quick and easy, nutritious  and delicious meatless dish to pull together. The seasonings here are simple – a little cumin and a barely noticeable hint of cinnamon, which makes this dish both warm and earthy.  I like to serve it over quinoa, but you can serve it with rice if you prefer.  And I garnish this hot mess with caramelized onions.   .  This Hearty Lentil Stew is richly flavored and loaded with chunks of fresh vegetables

When the weather turns cold – I think soups and stews…..  warm cozy comfort foods that are generally low-maintenance.  This lentil stew is one of my favorites and I make it often!  And if you’re like me, you’ll likely have all of these humble ingredients on hand. They’re staples in my house – so this dish can be whipped up on a whim for dinner.  I like to cook with French lentils (also known as French green lentils) best, because they hold their shape nicely.

LENTIL STEW RECIPE

  • 4 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 leeks, white and tender green parts, chopped
  • 4 cloves garlic, minced
  • 2 cups lentils (green or brown)
  • 2 cups kale, chopped
  • 1 large sweet potato, peeled and cut into large pieces
  • 2 red potatoes, cut into large pieces
  • 2 large carrots, peeled and cut into large pieces
  • 1 15-ounce can chopped tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 teaspoon cumin
  • 1 teaspoon onion power
  • 1/8 teaspoon cinnamon
  • salt and freshly ground black pepper to taste

HOW TO MAKE LENTIL STEW

This lentil stew comes together in about 40 minutes start-to-finish.

  • Heat the oil in a large pot or Dutch oven over medium heat.
  • Add the onions, celery, and leeks and cook for about 4 to 5 minutes.
  • Stir in the garlic and cook for another minute or two.
  • Add the remaining ingredients and stir.
  • Bring to a boil, then cover, and let simmer on medium-low heat for about 30-40 minutes or until lentils are tender.

TYPES OF LENTILS

  • Brown lentils.  Brown lentils are the most commonly used lentils.  They take about 25-30 minutes to cook
  • Red lentils.  Split red lentils take about 20-30 minutes to cook and become very soft and fall apart somewhat when cooked completely.
  • Green lentils (Puy lentils or French lentils).  Puy lentils take about 40-45 minutes to cook and retain their shape and firmness when cooked thoroughly.  They’re often used for salads.

HOW TO COOK LENTILS

  1. Depending on the type of lentils you’re using, cooking lentils can take anywhere from 20 to 45 minutes.  Lentils don’t require soaking before cooking like other dried legumes.
  2. Rinse lentils with running water to remove any dust or debris.
  3. Use 3 cups liquid (water or broth) to 1 cup dry lentils.
  4. Add lentils and liquid to a large sauce pan (large enough for the lentils to expand up to 3 times the dried size).
  5. Bring to a boil.  Cover with lid and reduce heat and simmer on low for 20-45 minutes (depending on the type of lentils) or until lentils are tender.
  6. Add seasoning and salt after lentils have cooked.  Adding salt while lentils cook can make lentils tough.

ARE LENTILS GOOD FOR YOU

Yes!  Lentils have a lot of nutritional value to offer.  They’re low in fat, high in protein, they’re a good source of iron, fiber, folic acid and magnesium.  They’re also rich with polyphenols.  Polyphenols are compounds found in plant foods (such as fruits, vegetables, herbs, spices, dark chocolate, wine and tea),and they act like antioxidants neutralizing free radicals and help to reduce inflammation which is linked to chronic disease.  (1) (2)

When compared to other legumes, lentils are No. 2 in protein, coming in second place to soybeans.  When lentils are consumed with whole grains (like brown rice) they can provide you with the same quality of protein as meat.  A 1/2 cup serving of cooked lentils provide approximately 12 grams of protein.

LENTILS NUTRITION FACTS

According to some experts, green lentils provide more nutritional benefits than the other variety of lentils. (3)

Split Red Lentils 

One-half cup of cooked Split Red Lentils contain: (4)

Amount per Serving

Calories: 150

  • Total Fat:  0.5g 
  • Saturated Fat: 0g 
  • Trans Fat: 0g
  • Cholesterol: 0mg 
  • Sodium: 5mg 
  • Total Carbohydrate: 25g 
  • Dietary Fiber: 4g 
  • Total Sugars: 0g
  • Includes 0g Added Sugars 
  • Protein: 12 g
  • Vitamin D: 0mcg 
  • Calcium: 12mg 
  • Iron: 3mg 
  • Potassium: 273mg 
  • Folate: 55mcg DFE 

Green Lentils

One-half cup of cooked Green Lentils contain: (5)

Amount per Serving

Calories: 140

  • Total Fat:  0.5g 
  • Saturated Fat: 0g 
  • Trans Fat: 0g
  • Cholesterol: 0mg 
  • Sodium: 5mg 
  • Total Carbohydrate: 23g 
  • Dietary Fiber: 9g 
  • Total Sugars: 0g
  • Includes 0g Added Sugars 
  • Protein: 12 g
  • Vitamin D: 0mcg 
  • Calcium: 25mg 
  • Iron: 2mg 
  • Potassium: 252mg 
  • Folate: 39mcg DFE

This Hearty Lentil Stew is richly flavored and loaded with chunks of fresh vegetables

MORE LENTIL RECIPES 

Italian Lentil Soup

Lentil Bolognese Sauce

Vegan Lentil Soup

This Hearty Lentil Stew is richly flavored and loaded with chunks of fresh vegetables
Yield: 6 - 8 servings

Hearty Lentil Stew

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

This Hearty Lentil Stew is a really great quick and easy, nutritious and delicious meatless dish to pull together.

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 leeks, white and tender green parts, chopped
  • 4 cloves garlic, minced
  • 2 cups brown lentils
  • 2 cups kale, chopped
  • 1 large sweet potato, peeled and cut into large pieces
  • 2 red potatoes, cut into large pieces
  • 2 large carrots, peeled and cut into large pieces
  • 1 15-ounce can chopped tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 teaspoon cumin
  • 1 teaspoon onion power
  • 1/8 teaspoon cinnamon
  • salt and freshly ground black pepper to taste

Instructions

  • Heat the oil in a large pot or Dutch oven over medium heat.
  • Add the onions, celery, and leeks and cook for about 4 to 5 minutes.
  • Add the garlic and for another minute or two.
  • Add the remaining ingredients
  • Bring to a boil, then cover, and let simmer on medium-low heat for about 30 minutes or until lentils are tender.

4 Responses to “Hearty Lentil Stew”

  1. Sharon — June 7, 2020 @ 10:56 pm (#)

    Rave reviews for the Hearty Lentil Stew! I made it for tonight’s dinner with fresh-baked cornbread and it was terrific. I usually try a recipe more or less as written the first time around and then switch it up. I’m leaving this one just as it is. Sure to become a fave in our home. Thank you.

    • Deborah — August 13, 2020 @ 5:19 am (#)

      I’m so glad you like the lentil stew! I love the idea of serving it with cornbread!

  2. Jane — October 13, 2020 @ 4:23 pm (#)

    Absolutely delicious, especially for this time of the year on a rainy UK evening! Third time I’ve made this, tonight I’m making it with a cobbler topping, which I think you maybe call biscuits in the US? Lovely, hearty one-pot dinner. 🙂

    • Deborah — October 20, 2020 @ 5:49 pm (#)

      Thank you! I love your idea of the cobbler topping!!

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