Vegetable and Lentil Stew

This Vegetable and Lentil Stew is a hearty, nutritious dish packed with vibrant vegetables and protein-rich lentils, perfect for a healthy American lunch. It's easy to prepare and full of flavor, making it a delightful meal for any day of the week.

Ingredients

• Green lentils - 100 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Garlic - 2 cloves, minced
• Onion - 1 medium, chopped
• Diced tomatoes - 400 grams (1 can)
• Vegetable broth - 500 ml
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes until the onion is translucent.
3. Add the diced carrot, celery, and bell pepper to the pot, cooking for an additional 5 minutes until they begin to soften.
4. Stir in the diced zucchini, ground cumin, dried thyme, salt, and black pepper. Cook for another 2 minutes to release the flavors.
5. Add the rinsed lentils, diced tomatoes (with their juices), and vegetable broth to the pot. Stir to combine all ingredients.
6. Bring the mixture to a boil, then reduce heat to low and cover. Simmer for about 25-30 minutes, or until the lentils are tender.
7. Taste and adjust seasoning if necessary. If the stew is too thick, you can add a bit more broth or water.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Packed with vitamins and minerals from the variety of vegetables used.

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