Lentil stew with potatoes and carrots

This is one of those "plant strong" stews that is totally tasty and satisfying. I made extra so I could freeze some for a quick dinner another night. Read more about it here.

Servings: 4

Ingredients

  • 1 Tablespoon olive oil
  • 1 small yellow onion, diced
  • 2 large garlic cloves, chopped
  • 4 cups canned low sodium vegetable broth
  • 1 1/3 cup lentils, rinsed, picked over, throwing away obvious stones
  • 10 ounces red-skinned potatoes, cut into 1/2-inch pieces
  • 3 medium carrots, diced
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1 heaping teaspoon lemon zest and juice from 1/2 lemon
  • 6 ounces torn fresh spinach leaves (about 8 cups seems like a whole lot but the leaves wilt down)
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped parsley
  • Salt and freshly ground pepper to taste

Directions

Warm the olive oil and saute the garlic and onion in a soup pot for a few minutes. Add the vegetable broth and lentils. Bring to a boil then simmer covered about 10 minutes. Add the potatoes and carrots. Simmer another fiftenn minutes. Add the spinach, cumin, coriander, cayenne, lemon zest, and lemon juice. Simmer until the spinach is wilted and the lentils are tender. Season to taste with salt and pepper. Stir in fresh mint and parsley and serve.

Nutrition Information (per serving)

  • Calories: 366
  • Total fat: 4.7 g
  • Cholesterol: 0 mg
  • Sodium: 798 mg
  • Potassium: 1381 mg
  • Fiber: 24.4 g
  • Sugar: 8 g
  • Protein: 21 g

Contributor

Preston Maring, MD