This wonderful stew is rich and satisfying and can be easily frozen for future meals. There is something super special about a stew made from scratch. High in heart healthy fiber, lentils are also great for a healthy digestive tract as well. Up the protein content adding one of your favorites such as chicken sausage or top with a poached egg.
Italian Lentil Stew – serves 6 Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes
- 2 cups brown or green dry lentils 4 cups water
- 1 Tbsp olive oil
- 1 yellow onion diced
- 3 carrots diced
- 2 medium zucchini diced
- 3 garlic cloves minced
- 1 (14.5oz) can diced tomatoes
- 3 cups low-sodium chicken broth
- 2 tsp dried basil
- 1 tsp dried oregano
- ½ tsp dried thyme
- 10oz fresh spinach Parmesan cheese
1.) Cook lentils – Pick through lentils to remove any rocks or debris and rinse. Place lentils with water in a small saucepan, bring water to a boil, then reduce to a simmer until lentils absorb all the liquid ~20-25 minutes. Set aside.
2.) While lentils are cooking, in a large stock-pot or Dutch oven, heat olive oil over medium-high heat. Add onion with a pinch of salt and cook, stirring occasionally until onion begins to soften.
3.) Add carrots, zucchini, and garlic, stir to combine. Cook vegetables for ~5 minutes until they begin to soften.
4.) Pour canned tomatoes and chicken broth along with the dried herbs to the mixture and stir until combined. Allow mixture to come to a boil, then reduce to a simmer.
5.) Add in fresh spinach, using wooden spoon to incorporate into stew. At this time, add pre-cooked lentils to the pot as well.
6.) Allow mixture to stew for ~10 minutes. Garnish with fresh ground black pepper and parmesan cheese.
Nutrition Facts: 195 Calories, Total Fat 3g, Sodium 183mg, Potassium 839mg, Total Carbohydrate 39g, Fiber 20g, Protein 18g (nutrition facts does not include parmesan cheese for garnish).
By Sarah Lawson, PRO Medical Registered Dietitian.
Check out more healthy recipes here.
PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.