Lentil and Vegetable Stew
Lentil and Vegetable Stew, or Lentil Lullaby, is a comforting dish with a rich history tracing back to the ancient Near East and Central Asia. Celebrated for its simplicity and nourishing qualities, this stew combines earthy lentils with vibrant vegetables and a blend of spices that promise to transport you to a place of satisfaction. It’s a culinary ritual that bridges cultures and time, offering a hearty and healthful balance in every spoonful.
Prep Time
15 minutes
Cooking Time
40 minutes
Servings
4 servings
Ingredients
- French green lentils (Puy lentils): 1 cup (190g)
- Yellow onion, diced: 1 medium (about 1/2 cup or 115g)
- Garlic, minced: 2 cloves (about 2 teaspoons or 10g)
- Carrots, chopped: 2 medium (about 1 cup or 130g)
- Celery, chopped: 2 stalks (about 1 cup or 100g)
- Zucchini, chopped: 1 medium (about 1 cup or 225g)
- Diced tomatoes: 1 can (14.5 ounces or 411g)
- Extra virgin olive oil: 2 tablespoons (30ml)
- Vegetable broth or chicken stock: 4 cups (960ml)
- Ground coriander: 1 teaspoon (5g)
- Ground cumin: 1 teaspoon (5g)
- Turmeric powder: 1/2 teaspoon (2.5g)
- Ground cinnamon: 1/4 teaspoon (1.25g)
- Cayenne pepper: 1/4 teaspoon (1.25g)
- Fresh parsley, chopped: 1/4 cup (15g)
- Lemon or lime juice: 2 tablespoons (30ml)
- Salt and black pepper to taste
Method
- Begin by soaking the Puy lentils in water for an hour to expedite cooking. Once soaked, drain and set aside.
- Heat a heavy pot over medium-high heat. Once hot, add the extra virgin olive oil followed by the onions and garlic. Sauté until golden and fragrant.
- Add the carrots, celery, and zucchini to the pot. Cook until slightly softened, about 5 minutes.
- Stir in the soaked lentils, diced tomatoes, vegetable broth, coriander, cumin, turmeric, cinnamon, and cayenne pepper. Season with salt and pepper to taste.
- Bring the stew to a boil, then reduce the heat to a simmer. Cover and let it cook for 20 minutes, or until the lentils are tender.
- Remove from heat. Stir in the parsley and lemon or lime juice.
- Serve hot with a side of crusty bread.
This Lentil and Vegetable Stew stands out for its rich flavors and satisfying texture, making every spoonful a comforting experience. It’s a dish that’s not only nourishing but also a delight for the palate, proving that simple ingredients can create deeply satisfying meals. Perfect for a cozy night in, this stew promises warmth and wellness in every bite.
Nutritional Information (Approx)
- Calories: 247.4 kcal
- Protein: 15.4g
- Carbohydrates: 46.2g
- Fiber: 18.1g
- Fat: 1.1g