Protein-Packed Lentil Stew for Meal Prep (Print Version)
Protein-packed lentil stew offers a comforting, nutritious meal. Easy to make ahead, this hearty recipe is perfect for healthy meal prep throughout the week.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 60 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ The Hearty Foundation
01 -
2 tbsp olive oil
02 -
1 large yellow onion, chopped
03 -
2 medium carrots, peeled and diced
04 -
2 stalks celery, diced
05 -
4 cloves garlic, minced
06 -
1 1/2 cups brown or green lentils, rinsed
07 -
6 cups vegetable broth
→ Mediterranean Flavor Weavers
08 -
1 (28-ounce) can diced tomatoes, undrained
09 -
2 tbsp tomato paste
10 -
1 1/2 tsp ground cumin
11 -
1 tsp ground coriander
12 -
1 tsp smoked paprika
13 -
1/2 tsp dried thyme
14 -
1 large bay leaf
→ Freshness & Finishing Touches
15 -
5 oz fresh spinach, roughly chopped
16 -
2 tbsp fresh lemon juice
17 -
1/4 cup fresh parsley, chopped, for garnish
18 -
Salt and black pepper to taste
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, 2 medium carrots, and 2 stalks celery; cook for 5-7 minutes until softened. Stir in 4 cloves garlic and cook for another minute until fragrant. This builds the foundational flavor for your Hearty Lentil Stew: Protein-Packed Comfort Meal Prep.
02 -
Stir in 1 1/2 cups rinsed brown or green lentils, 6 cups vegetable broth, 1 (28-ounce) can diced tomatoes (undrained), and 2 tbsp tomato paste. Bring the mixture to a gentle boil, then reduce heat to low.
03 -
Add 1 1/2 tsp ground cumin, 1 tsp ground coriander, 1 tsp smoked paprika, 1/2 tsp dried thyme, and 1 large bay leaf. Cover and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
04 -
Remove and discard the bay leaf. Stir in 5 oz fresh spinach, roughly chopped, until wilted, about 2-3 minutes. This adds vibrant color and nutrients to your Hearty Lentil Stew: Protein-Packed Comfort Meal Prep.
05 -
Stir in 2 tbsp fresh lemon juice. Taste and season generously with salt and black pepper to taste. The lemon juice brightens all the flavors in this Hearty Lentil Stew: Protein-Packed Comfort Meal Prep.
06 -
Ladle the warm stew into bowls. Garnish each serving with 1/4 cup fresh parsley, chopped, if desired. This protein-packed comfort meal is ready to enjoy immediately or portion for meal prep.
# Notes:
01 -
Feel free to substitute brown or green lentils with red lentils for a slightly quicker cook time and creamier texture, though the stew's appearance will be different.
02 -
This Hearty Lentil Stew is perfect for meal prep! Store cooled leftovers in airtight containers in the refrigerator for up to 4-5 days, or freeze for up to 3 months.
03 -
Serve this comforting stew with a side of crusty bread for dipping, a dollop of plain Greek yogurt, or a sprinkle of feta cheese for extra richness.
04 -
For an extra layer of flavor, consider adding a pinch of red pepper flakes with the other spices for a subtle kick, or a splash of balsamic vinegar at the end.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
06 -
Stirring spoon or ladle
# Nutrition Facts (Per Serving):
Calories: 296 kcal
Total Fat: 5 g
Total Carbohydrate: 47 g
Protein: 16 g