Healthy Lentil Vegetable Stew

Name: Healthy Lentil Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup dried lentils (green or brown); 2 tablespoons olive oil; 1 onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 cups fresh spinach or kale; 1 tablespoon lemon juice

Highlighted under: Healthy & Light

I love making this Healthy Lentil Vegetable Stew because it’s packed with nutritious ingredients while still being incredibly comforting and satisfying. The combination of lentils, fresh vegetables, and aromatic spices creates a rich and hearty dish that warms the soul. Whenever I need a quick dinner that’s both healthy and filling, this recipe is my go-to. Plus, it’s versatile and can be adjusted based on whatever vegetables I have on hand, making it a perfect meal for any season.

Created by

Cassidy Moore

Last updated on 2026-01-06T00:43:19.412Z

When I first tried making this Healthy Lentil Vegetable Stew, I was amazed at how simple and delicious it turned out. Lentils are such a great source of protein and fiber, and they cook up beautifully in this stew with just the right amount of seasoning. I always experiment with different vegetables, and this time I used carrots, celery, and spinach, which added a wonderful variety of textures and flavors.

I discovered that letting the stew simmer for a longer time really enhances the taste. The spices meld together, creating a delightful aroma that fills the kitchen. I recommend serving it with crusty bread or a simple salad to make it a complete meal!

        Why You Will Love This Recipe
        Nutritious ingredients packed in every bite
Vegan-friendly and gluten-free option
Perfect for meal prep and leftovers
Versatile, you can use whatever veggies you have on hand

      

Understanding Lentils

Lentils are a key ingredient in this stew, providing not only protein but also fiber, which helps keep you full longer. They come in various types, but for this recipe, green or brown lentils work best due to their firm texture when cooked. Avoid using red lentils, as they tend to break down and become mushy too quickly. When you rinse lentils, it not only removes any debris but also helps them cook evenly by washing away surface starches.

Cooking lentils does not require soaking beforehand, making them an excellent option for quick meals. However, it's essential to simmer them gently in the broth after adding to the pot—this helps develop their flavor and ensures they are tender but not overcooked. A visual cue for properly cooked lentils will be when they are tender but retain their distinct shape—typically around 25 minutes of simmering.

Flavoring Your Stew

The combination of cumin and smoked paprika in this stew adds depth and warmth. Cumin has a robust, earthy flavor, while smoked paprika infuses a subtle smokiness that enhances the broth. You can experiment by adding a pinch of cayenne pepper if you want a little extra heat. I often find that fresh spices provide a more intense flavor, so consider using freshly ground cumin for an aromatic boost.

When sautéing the onions, carrots, and celery, it's essential to do so over medium heat. It allows them to soften and develop their natural sweetness. You'll know they’re ready when the onions become translucent and the carrots have a slight gloss. Take care not to rush this step; if your veggies begin to brown too quickly, reduce the heat to prevent bitterness from developing.

Ingredients

Ingredients for Healthy Lentil Vegetable Stew

1 cup dried lentils (green or brown)
2 tablespoons olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
2 cups fresh spinach or kale
1 tablespoon lemon juice

Instructions

Prepare the Lentils

Rinse the lentils under cold water and set them aside.

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery, and sauté for about 5 minutes until softened.

Add Garlic and Spices

Stir in the minced garlic, cumin, and smoked paprika, cooking for an additional minute until fragrant.

Combine Ingredients

Add the lentils, diced tomatoes, vegetable broth, salt, and pepper to the pot. Bring to a boil.

Simmer the Stew

Reduce the heat to low and let it simmer for about 25 minutes, or until the lentils are tender.

Finish the Dish

Stir in the spinach and lemon juice just before serving. Adjust seasoning if necessary.

Pro Tips

Feel free to add any seasonal vegetables you have on hand, like sweet potatoes or zucchini, for extra flavor and nutrition. Serve with crusty bread for a hearty meal.

Storage and Meal Prep

This Healthy Lentil Vegetable Stew is perfect for meal prep; you can make a big batch and store it in the fridge for up to five days. To reheat, simply warm it on the stove over low heat or in the microwave, adding a splash of water to keep it from getting too thick. If you like your stew more soupy, you can always add extra vegetable broth during reheating.

For longer storage, this stew freezes well. Portion it into airtight containers, and it can last for up to three months in the freezer. When you're ready to enjoy it, thaw it overnight in the fridge and reheat as mentioned above. The flavors will meld beautifully over time, making it an even more comforting meal.

Customizing Your Stew

This recipe is incredibly versatile. Feel free to replace the spinach or kale with other greens such as Swiss chard or even arugula, depending on what you have available. Additionally, if you want to add more variety, consider incorporating bell peppers, zucchini, or even sweet potatoes during the sautéing phase for added texture and taste.

Herbs also play a crucial role in enhancing this stew's flavor profile. Adding fresh herbs like thyme or parsley at the end can beautify and brighten the dish. Alternatively, dried herbs can be added during simmering for a more robust flavor. Just remember, with dried herbs, a little goes a long way—start with half the amount of fresh herbs called for.

Questions About Recipes

→ Can I make this stew ahead of time?

Yes, this stew stores well and can be made a day in advance. Just reheat it on the stove before serving.

→ Is this recipe freezer-friendly?

Absolutely! You can freeze the stew in airtight containers for up to three months.

→ Can I use canned lentils instead?

Yes, you can use canned lentils to save time. Just add them towards the end of cooking to warm them through.

→ What can I serve with this stew?

This stew pairs well with crusty bread, rice, or a fresh green salad.