Lentil and Spinach Stew

This hearty Lebanese Lentil and Spinach Stew is a comforting dish packed with proteins and nutrients, perfect for a nourishing dinner. With vibrant spices and fresh vegetables, it offers a delightful explosion of flavors.

Ingredients

• Green or brown lentils - 150 grams
• Fresh spinach - 200 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Tomato - 1 large, diced
• Vegetable broth - 500 milliliters
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• 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 diced onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and diced carrot to the pot, cooking for an additional 3 minutes until fragrant.
4. Stir in the diced tomato, cumin, coriander, salt, and black pepper. Cook for 5 minutes until the tomato softens.
5. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for 25 minutes, or until the lentils are tender.
6. In the last 5 minutes of cooking, add the fresh spinach and stir until wilted.
7. Remove from heat, stir in the lemon juice, and adjust seasoning if necessary.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in fiber, promoting digestive health and satiety.

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