Lentil stew with vegetables

Lentil vegetable stew - A simple, healthy, and flavorful recipe

Preparation time: 15 minutes
Cooking time: 55 minutes
Total time: 1 hour and 10 minutes
Servings: 4

Welcome to the fascinating world of healthy cooking! Today, I will present you with a recipe for lentil vegetable stew that is not only easy to prepare but also packed with essential nutrients. Lentils, an ancient legume, are an excellent source of protein, fiber, and vitamins, making them a versatile ingredient in vegetarian cuisine and beyond.

The history of lentils is rich, with deep roots in the culinary traditions of many cultures. They have been used as a staple food, not only having a delicious taste but also remarkable nutritional value. So, let’s get started!

Ingredients

- 200 g red lentils (or green, depending on preference)
- 1 bag frozen vegetables for soup (about 400 g)
- 1 can diced tomatoes (about 400 g)
- 1 can champignon mushrooms (about 400 g)
- 3-4 stalks of celery
- 1 large white onion
- 5 tablespoons olive oil
- Bay leaves
- Coriander, thyme, basil, dill (to taste)
- Whole pepper
- 4-5 cloves of garlic
- 1 tablespoon sugar
- 2-3 teaspoons salt
- 50 g butter (optional, for a richer version)
- 2 cubes of broth dissolved in 600 ml warm water

Step by step

1. Preparing the lentils: Start by rinsing the lentils under clean water. Soak them for 10-15 minutes. This step is essential to reduce cooking time and achieve a more pleasant texture.

2. Preparing the vegetables: Wash the frozen vegetables well, ensuring they are ready to use. The onion and garlic should be finely chopped; this will help release their flavors during sautéing.

3. Sautéing the flavors: In a large pot, add the olive oil and a pinch of salt. Sauté the onion and garlic over medium heat, stirring frequently, until they become soft and glossy, about 5 minutes. This is when the flavors begin to develop.

4. Adding the celery and spices: Chop the celery into small pieces and add it to the pot. Add the spices (coriander, thyme, basil, dill) and butter if using. Continue to sauté the mixture for 5 minutes.

5. Including the frozen vegetables: Add the frozen vegetables to the mixture in the pot. They will add varied texture and fresh flavor. Mix well and let them soften slightly.

6. Preparing the mushrooms: Remove the mushrooms from the can, drain them, and rinse them under running water to remove the preservative. Cut them into thicker slices and add them to the pot, mixing everything to combine the flavors.

7. Boiling the ingredients: Add the mixture with the two cubes of broth dissolved in 600 ml of warm water. Cover the pot and let it simmer for 20 minutes over low-medium heat.

8. Preparing the tomatoes: In a bowl, take the tomatoes from the can, add a tablespoon of sugar and a little basil or dill, then dilute them with a little water. This mixture will add a pleasant sweetness and balanced acidity to the dish.

9. Adding the lentils: Drain the lentils and add them to the pot, letting the mixture boil for 15 minutes.

10. Finalizing the dish: Add the diluted tomatoes to the pot, mixing well. Let everything simmer on low heat for 15-20 minutes, so all the flavors combine perfectly.

11. Serving: The lentil stew is served warm, ideally alongside various salads or pickles. If desired, you can add sour cream for extra flavor and creaminess.

Useful tips

- Variations of the recipe: You can experiment with various fresh vegetables, such as carrots or peppers, to add more colors and flavors. You can also use lentils of other colors, such as green or brown, but the cooking time may vary.
- Storage: The lentil stew keeps well in the refrigerator for up to 3 days and can be frozen for later consumption. Make sure to let it cool completely before storing.

Nutritional benefits

Lentils are an excellent source of plant-based protein, making them ideal for vegans and vegetarians. They are also high in fiber, which helps maintain healthy digestion. This lentil vegetable stew is not only nutritious but also filling, with a reasonable caloric intake of about 350-400 kcal per serving, depending on the ingredients added.

Frequently asked questions

- Can I use canned lentils?: Yes, you can use canned lentils, but make sure to rinse them well to remove excess sodium.
- Is the lentil stew suitable for vegans?: Absolutely! This recipe is perfect for vegans and can easily be adapted by omitting the butter.
- What drinks pair well with it?: You can enjoy this dish with a light white wine or a refreshing green tea.

I hope this lentil vegetable stew recipe becomes one of your favorites! It is much more than a healthy dish; it is an explosion of flavors that will warm your heart and soul. Enjoy!