Grain-free, dairy-optional, and bursting with plant-powered goodness, this Lentil and Vegetable Stew is your new go-to for cozy weeknights or batch-cooking success. Loaded with fiber, protein, and colorful veggies, it’s a health-conscious meal that satisfies both body and soul. Whether you’re vegan, gluten-free, or simply craving a hearty bowl of comfort, this recipe delivers flavor, nutrition, and easy prep in every spoonful.

Ingredients

• 1 cup dried green or brown lentils, rinsed  

• 1 tablespoon olive oil (or avocado oil)  

• 1 medium yellow onion, diced  

• 3 cloves garlic, minced  

• 2 carrots, peeled and chopped  

• 2 celery stalks, chopped  

• 1 large potato, diced (optional for extra creaminess)  

• 1 red bell pepper, seeded and chopped  

• 1 zucchini, chopped  

• 1 (14-ounce) can diced tomatoes, undrained  

• 4 cups vegetable broth (low-sodium)  

• 1 teaspoon ground cumin  

• 1 teaspoon smoked paprika  

• ½ teaspoon dried thyme  

• ½ teaspoon ground coriander (optional)  

• Pinch of red pepper flakes (optional for heat)  

• Salt and black pepper, to taste  

• Fresh parsley or cilantro, chopped (for garnish)  

• Plain yogurt or coconut yogurt (dairy-optional garnish)

Instructions

1. Heat oil in a large pot over medium heat. Add onion and sauté until translucent, about 4 minutes.  

2. Stir in garlic, carrots, and celery. Cook for 2–3 minutes until fragrant.  

3. Add diced potato, bell pepper, and zucchini. Sauté another 3 minutes, stirring occasionally.  

4. Mix in cumin, smoked paprika, thyme, coriander, and red pepper flakes. Toast spices for 30 seconds to release their aroma.  

5. Pour in lentils, diced tomatoes (with juice), and vegetable broth. Stir to combine.  

6. Bring stew to a gentle boil, then reduce heat to low. Cover and simmer for 25–30 minutes, or until lentils and vegetables are tender.  

7. Season generously with salt and pepper. If you prefer a thicker stew, use a potato masher to mash a few lentils and potatoes against the side of the pot.  

8. Serve hot, garnished with fresh parsley or cilantro and a dollop of yogurt if desired.

Serving Suggestions

• Crusty gluten-free bread or whole-grain baguette slices  

• Warm corn tortillas for a stew-taco twist  

• Steamed brown rice or quinoa on the side  

• A simple green salad dressed with lemon vinaigrette  

Nutritional Info (Per Serving, makes 6 servings)

• Calories: 280 kcal  

• Protein: 15 g  

• Fat: 6 g  

• Carbohydrates: 44 g  

• Fiber: 15 g  

• Sugar: 6 g  

• Sodium: 420 mg (adjust with low-sodium broth)  

Why you’ll love this recipe

• High-protein and high-fiber thanks to lentils—keeps you full longer  

• Naturally vegan and gluten-free; easily customized to fit dairy-optional diets  

• One-pot simplicity with minimal cleanup  

• Freezer-friendly: batch-cook and freeze for quick meals on busy days  

• Rich, layered flavors from toasted spices and hearty vegetables  

• Versatile—swap in seasonal veggies or spice blends to keep it fresh  

Make-Ahead and Storage Tips

• Refrigerator: Cool completely, then transfer to airtight containers. Keeps up to 4 days.  

• Freezer: Portion into freezer-safe bags or containers. Freeze for up to 3 months.  

• Reheating: Thaw overnight in the fridge or microwave straight from frozen, stirring occasionally. May need a splash of broth if thickened too much.  

• Meal Prep Hack: Double the recipe on Sunday, and enjoy lunches or dinners all week without extra cooking.

Notes

• Lentil Variety: Red lentils cook faster and turn mushy—great for a creamy texture. Green/brown hold their shape.  

• Flavor Boost: Stir in a squeeze of lemon juice or a splash of apple cider vinegar just before serving to brighten flavors.  

• Spice Swap: Curry powder, garam masala, or Italian herb blend each give a unique twist.  

• Extra Protein: Add cooked chicken, turkey, or cubed tofu toward the end of cooking for an omnivore or higher-protein version.