Healthy Dinner Lentil Vegetable Stew

Name: Healthy Dinner Lentil Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup lentils, rinsed; 2 carrots, diced; 1 bell pepper, chopped; 1 zucchini, chopped; 1 onion, diced; 2 cloves garlic, minced; 2 cups vegetable broth; 1 can diced tomatoes (14.5 oz); 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Healthy & Light

I love creating hearty meals that are both satisfying and nutritious, and this Healthy Dinner Lentil Vegetable Stew checks all the boxes. Packed with vegetables and protein-rich lentils, this dish helps me feel energized without weighing me down. It’s easy to prepare, making it an ideal choice for a busy weeknight dinner. Plus, the vibrant flavors and rich textures turn each spoonful into a delightful experience. I can't wait for you to try this recipe!

Created by

Summer Blake

Last updated on 2026-01-10T11:01:19.157Z

This Lentil Vegetable Stew came about one chilly evening when I was craving something warm and comforting. I threw together whatever vegetables I had in the fridge along with some lentils, and to my surprise, it turned out spectacularly! The blend of spices gives the stew a nice kick, and the lentils provide a wonderful texture.

One tip I've found is to let it simmer a bit longer once the lentils are tender; the flavors deepen and meld together beautifully. This hearty stew is perfect served over brown rice or with crusty bread. Enjoy the nourishing warmth with every bite!

        Why You Will Love This Recipe
        Nutritious and packed with fiber from lentils and veggies
Versatile and can be customized with any seasonal vegetables
Comforting texture that satisfies the palate

      

The Importance of Lentils

Lentils are not only the star protein in this stew but also a powerhouse of nutrition. They are rich in fiber, which aids digestion and keeps you full for longer. I love using green or brown lentils for this recipe because they hold their shape well during cooking, providing a pleasant texture against the tender vegetables. When rinsed properly, lentils remove any debris and excess starch, ensuring a clean and wholesome addition to your dish.

Cooking lentils is straightforward, but keeping an eye on their doneness is important. They should be tender yet slightly firm, taking about 25-30 minutes of simmering in your stew. If overcooked, they can become mushy and lose their pleasant bite. For a quick solution, I often prepare a larger batch of lentils at once and store them in the refrigerator for future meals.

Vegetable Variations

While this recipe calls for carrots, bell pepper, and zucchini, feel free to swap in any seasonal vegetables you prefer! Seasonal produce not only supports local farmers but also enhances the flavor of your stew. For example, kale or spinach can be added in the last few minutes of cooking for a nutritious boost, while squash varieties lend a touch of sweetness. If you have broccoli or cauliflower on hand, they can provide a delightful crunch, just be mindful to adjust cooking times accordingly.

When choosing your vegetables, aim for a variety of colors and textures to create a visually appealing dish. The more colorful your ingredients, the more health benefits you gain. I recommend chopping your veggies evenly to ensure consistent cooking; larger pieces may take longer to soften while smaller ones can disintegrate. Always taste as you go to make adjustments on seasoning and textures.

Storing and Reheating

This lentil vegetable stew is ideal for meal prep, as its flavors deepen over time. After cooking, allow the stew to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days or frozen for up to three months. If freezing, portion it into single servings for easy reheating. Make sure to label your containers with the date so you can enjoy it at its best.

When reheating, simmer on the stove over medium heat until heated through, adding a splash of vegetable broth or water if the stew appears too thick. Microwaving is also an option; just cover the dish with a lid to prevent splattering, and heat in short intervals, stirring in between. The stew may thicken as it sits, so a little liquid adjustment is key for achieving your desired consistency.

Ingredients

Vegetables and Lentils

1 cup lentils, rinsed
2 carrots, diced
1 bell pepper, chopped
1 zucchini, chopped
1 onion, diced
2 cloves garlic, minced
2 cups vegetable broth
1 can diced tomatoes (14.5 oz)
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
2 tablespoons olive oil

Feel free to adjust the vegetables based on what you have available or prefer.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onions are translucent, about 3-4 minutes.

Add the Vegetables and Lentils

Stir in the carrots, bell pepper, and zucchini. After about 5 minutes, add the rinsed lentils and the vegetable broth.

Season and Simmer

Add the diced tomatoes, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.

Serve

Taste and adjust seasoning if necessary, then serve hot with your choice of brown rice or crusty bread.

This stew can also be made ahead of time and tastes even better the next day!

Pro Tips

For an added depth of flavor, try adding a splash of balsamic vinegar or a teaspoon of fresh herbs right before serving.

Serving Suggestions

This Healthy Dinner Lentil Vegetable Stew is perfect as a stand-alone dish, but I love to elevate it with some sides. A scoop of fluffy brown rice or quinoa adds a hearty element, complementing the stew's fiber with wholesome grains. Crusty whole-grain bread can be great for dipping, soaking up all the flavorful broth.

For a finishing touch, consider garnishing with fresh herbs like parsley or cilantro for added brightness. A sprinkle of squeezed lemon juice just before serving can elevate the flavors, adding a lovely acid balance to the dish. If you're feeling indulgent, a dollop of yogurt on top can provide creaminess and a refreshing contrast to the stew.

Adjusting Spices

The spices in this recipe, specifically cumin and smoked paprika, provide a fantastic depth of flavor. However, don't hesitate to tailor these to your taste preferences! If you prefer a bit of heat, adding a pinch of cayenne pepper or some chopped chili can transform the dish into a spicy delight. For a milder stew, simply reduce the smoked paprika or omit it altogether.

Experimenting with additional herbs, such as thyme or rosemary, can lend a different aromatic twist to your stew. Adding these fresh herbs near the end of the simmering process will help preserve their flavors. Remember, spices can vary in potency, so start with small amounts and adjust gradually to find your ideal flavor profile.

Health Benefits in Every Spoonful

Every serving of this lentil vegetable stew brings a myriad of health benefits. Packed with protein and fiber, lentils are known to aid in weight management and support heart health by helping regulate cholesterol levels. The mix of vegetables adds a wide range of vitamins and minerals essential for overall well-being, including vitamin A from carrots and vitamin C from bell peppers.

Moreover, the variety of nutrients promotes healthy skin and boosts your immune system. This stew isn’t just a delicious dish; it’s also a protective meal that strengthens your body. Regularly incorporating lentils and vegetables into your diet can promote better energy levels and improve digestive health, making every spoonful a step towards a healthier life.

Questions About Recipes

→ Can I use canned lentils for this recipe?

Yes, you can, but reduce the cooking time to prevent them from becoming mushy.

→ What can I substitute for the tomatoes?

You can leave out the tomatoes or use tomato paste for a different flavor profile.

→ Can I freeze this stew?

Absolutely! Cool it completely, then store in an airtight container for up to 3 months.

→ Is this stew gluten-free?

Yes, all the ingredients in this lentil vegetable stew are gluten-free.