Soups & Stews > Hearty Stews > Vegetarian Stews > African Peanut Stew (Vegetarian) Recipe

Lentil and Vegetable Stew

This hearty lentil and vegetable stew is a nutritious and flavorful vegetarian option. It's packed with protein, fiber, and vitamins, making it a satisfying and healthy meal. This stew is perfect for a cozy night in!

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 2 tablespoons Olive oil
  • 1 Onion, chopped
  • 2 Carrots, chopped
  • 2 stalks Celery, chopped
  • 3 cloves Garlic, minced
  • 1 cup Brown or green lentils, rinsed
  • 6 cups Vegetable broth
  • 1 (14.5 oz) can Diced tomatoes
  • 1 large Sweet potato, peeled and diced
  • 5 oz Spinach, chopped
  • 1 teaspoon Dried thyme
  • 1 Bay leaf
  • to taste Salt
  • to taste Black pepper
  • 1 tablespoon Lemon juice
  • 2 tablespoons Fresh parsley, chopped (for garnish)

Sautéing the Vegetables

In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Adding the Lentils and Broth

Add the rinsed lentils, vegetable broth, diced tomatoes, sweet potato, dried thyme, and bay leaf to the pot. Stir to combine.

Simmering the Stew

Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils and sweet potato are tender. Stir occasionally to prevent sticking.

Adding the Spinach and Lemon Juice

Stir in the chopped spinach and lemon juice. Cook until the spinach is wilted, about 2-3 minutes.

Serving

Remove the bay leaf before serving. Taste and adjust seasoning with salt and pepper as needed. Garnish with fresh parsley before serving.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and cooking methods.
Calories: Approximately 80-100kcal
Protein: 5-7g
Fat: 2-3g
Carbohydrates: 12-15g
Fiber: 5-7g

Other Considerations for Nutrition

For a lower sodium option, use low-sodium vegetable broth. Adding a variety of colorful vegetables increases the nutrient diversity.

← Hearty Vegetable and Lentil Stew Mediterranean Lentil Stew →

FAQ

  • Can I use a different type of lentil?

    Yes, you can use different types of lentils, such as red lentils, but the cooking time may vary. Red lentils tend to cook faster than brown or green lentils.
  • Can I add other vegetables?

    Yes, feel free to add other vegetables such as zucchini, bell peppers, or corn. Add them in the last 15-20 minutes of cooking time.
  • Can I make this stew in a slow cooker?

    Yes, you can. Sauté the vegetables as described in the recipe. Then, transfer all ingredients to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. Add the spinach and lemon juice in the last 30 minutes of cooking.
  • How long does the stew last in the fridge?

    The stew will last for 3-4 days in the refrigerator. Store it in an airtight container.
  • Can I freeze the stew?

    Yes, the stew freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.