John Washington
Hearty Lentil and Vegetable Stew: A Nutritious and Flavorful Comfort Dish
Lentil and Vegetable Stew is a hearty, nutritious, and flavorsome dish perfect for a cozy dinner. Rich in proteins, fibers, and vitamins, this stew combines tender lentils with a medley of vegetables, creating a wholesome meal that’s both satisfying and healthy. This dish is not only easy to prepare but also versatile, allowing you to add your favorite veggies or spices to suit your palate.
Ingredients:
For the Stew:
1 cup brown or green lentils, rinsed
1 large onion, diced
2 cloves garlic, minced
2 carrots, peeled and cut into half-moons
2 celery stalks, sliced
1 bell pepper, diced
1 zucchini, diced
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth (or water)
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 bay leaf
Salt and pepper to taste
Fresh parsley or cilantro, chopped (for garnish)
Optional Add-ins:
1 cup spinach or kale, chopped
1 teaspoon dried thyme or rosemary
1/2 cup frozen peas
Instructions:
1. Prepare the Ingredients:
Rinse the lentils under cold water and set aside.
Dice all your vegetables and mince the garlic.
2. Sauté the Aromatics:
Heat the olive oil in a large pot over medium heat.
Add the diced onion and minced garlic. Sauté for about 5 minutes until the onion is translucent and fragrant.
3. Add the Vegetables:
Stir in the carrots, celery, bell pepper, and zucchini.
Cook for another 5-7 minutes, stirring occasionally until the vegetables start to soften.
4. Combine the Lentils and Spices:
Add the rinsed lentils to the pot.
Stir in the ground cumin, smoked paprika, and bay leaf. Mix well to coat the lentils and vegetables with the spices.
5. Incorporate the Liquids:
Pour in the diced tomatoes (with their juice) and the vegetable broth.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
6. Simmer the Stew:
Let the stew simmer for about 30-40 minutes or until the lentils are tender and the vegetables are cooked through.
If adding optional greens or peas, stir them in during the last 5 minutes of cooking.
7. Season and Serve:
Remove the bay leaf.
Season the stew with salt and pepper to taste.
* Garnish with fresh parsley or cilantro before serving.
Serve the lentil and vegetable stew hot with crusty bread or over a bed of rice for a complete and satisfying meal.
