Spicy Lentil and Vegetable Stew

This Spicy Lentil and Vegetable Stew is a hearty and nourishing dish that combines the earthiness of lentils with a vibrant array of vegetables and spices. Perfect for a cozy dinner, it warms the soul while providing a healthy dose of nutrients.

Ingredients

• Green lentils - 150 grams
• Olive oil - 1 tablespoon
• Yellow onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Diced tomatoes - 400 grams (canned)
• Vegetable broth - 500 milliliters
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
3. Add the minced garlic, diced carrot, and celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
4. Stir in the diced red bell pepper and zucchini, cooking for another 3-4 minutes until they begin to soften.
5. Add the rinsed lentils, diced tomatoes (with their juice), vegetable broth, cumin, paprika, cayenne pepper, salt, and black pepper to the pot. Stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 25-30 minutes, or until the lentils are tender.
7. Once cooked, taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from the variety of vegetables used.

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