Lentil-Spinach Stew
A hearty and nutritious lentil and spinach stew packed with bold flavors of tomatoes, garlic, and herbs. Perfect for a comforting meal, it combines tender lentils with fresh spinach and aromatic spices, making it suitable for vegetarians and those seeking a wholesome, flavorful dish.
Ingredients
- 1 cup dry lentils ⓘ
- 1 medium onion, chopped ⓘ
- 2 cloves garlic, minced ⓘ
- 4 cups water ⓘ
- 1 (7.5 oz) can cut tomatoes ⓘ
- 4 teaspoons vegetable bouillon granules
- 1 tablespoon Worcestershire sauce ⓘ
- 1/2 teaspoon salt ⓘ
- 1/2 teaspoon thyme ⓘ
- 1/4 teaspoon fennel seed ⓘ
- 1/4 teaspoon pepper ⓘ
- 1 bay leaf ⓘ
- 2 medium carrots, chopped ⓘ
Instructions
- Rinse the lentils and set aside.
- In a large saucepan or Dutch oven, cook chopped onion and minced garlic until tender, not brown.
- Stir in lentils, water, canned tomatoes, vegetable bouillon granules, Worcestershire sauce, salt, thyme, fennel seed, pepper, and bay leaf.
- Bring the mixture to a boil.
- Reduce heat, cover, and simmer for 20 minutes.
- Add chopped carrots and frozen chopped spinach. Bring to a boil, breaking up the spinach with a fork.
- Reduce heat, cover, and simmer for about 10 minutes or until lentils are tender.
- Stir in red wine vinegar, discard the bay leaf, and serve.
Tips & Substitutions
For extra flavor, consider adding a splash of lemon juice or a teaspoon of smoked paprika. If you don't have vegetable bouillon granules, use vegetable broth instead. Feel free to include other vegetables like zucchini or bell peppers to enhance the stew. For a heartier dish, add cooked quinoa or serve over rice.
Serving Suggestions
Serve the Lentil-Spinach Stew with crusty bread for a complete meal. It pairs beautifully with a side of Cold Green Beans or a fresh salad like Susan'S Summer Salad. For an extra touch, sprinkle with fresh herbs before serving. This stew also works great as a filling for wraps or pita pockets.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm in a saucepan over medium heat, adding a splash of water if it thickens too much. This stew also freezes well; just thaw and reheat when ready to serve.
Nutrition & Diet Analysis (per serving)
Each serving of Lentil-Spinach Stew contains roughly 331 calories, with 24g protein, 57g carbohydrates, and 2g fat. It is an excellent source of dietary fiber (80% of the Daily Value), vitamin C (65% of the Daily Value), and iron (57% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 2582mg per serving (112% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned lentils instead of dry lentils?
Yes, you can use canned lentils to save time. Rinse and drain them, and add them during the last 10 minutes of cooking to heat through. Adjust the seasonings as needed since canned lentils may already be seasoned.
How can I make this stew spicier?
To add some heat, include a pinch of red pepper flakes or a chopped jalapeño when cooking the onions and garlic. You can also serve with hot sauce on the side for those who prefer an extra kick.
Can I add other greens to this stew?
Absolutely! Kale or Swiss chard can be great additions. Just chop them and add them along with the carrots, allowing them to wilt down into the stew for added nutrition and flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).