Hearty Lentil and Vegetable Stew

This nourishing stew is rich in fiber and plant-based protein, promoting a healthy microbiome.

Ingredients:

  • 1 cup dried lentils (green or brown), rinsed
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 medium sweet potato, peeled and cubed
  • 1 cup chopped kale or spinach
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon dried thyme
  • 1 teaspoon ground cumin
  • Salt and pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. Sauté the Aromatics:

    • In a large pot, heat the olive oil over medium heat.
    • Add the diced onion and sauté until translucent, about 5 minutes.
    • Stir in the minced garlic and cook for an additional 1 minute.

  2. Add Vegetables:

    • Add the diced carrots, celery, and sweet potato to the pot.
    • Sauté for about 5 minutes, allowing the vegetables to soften slightly.

  3. Incorporate Lentils and Spices:

    • Stir in the rinsed lentils, dried thyme, and ground cumin, ensuring the lentils and vegetables are well-coated with the spices.

  4. Add Liquids:

    • Pour in the diced tomatoes (with their juice) and vegetable broth.
    • Stir to combine and bring the mixture to a boil.

  5. Simmer the Stew:

    • Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the lentils and vegetables are tender.

  6. Add Leafy Greens:

    • Stir in the chopped kale or spinach and allow the greens to wilt, cooking for an additional 5 minutes.

  7. Season and Serve:

    • Season the stew with salt and pepper to taste.
    • Ladle into bowls, garnish with fresh parsley, and serve hot.

 

 A hearty meal rich in fiber, vitamins, and minerals that promote gut health. Enjoy!