As a busy mom, I absolutely LOVE the ease of just throwing veggies into a pot and heading over to tend to Lil’ Bub. Here is another new one-pot wonder recipe for you—my Spinach, Veggie and Red Lentil Stew Recipe. It’s loaded with hearty beautifying veggies and lentils to boot! So easy and delish :).
By now you know how much I love my spinach and veggies, but what about…
The Protein & Fiber-Packed Lentil
Of course, one of the things I love about lentils is that they are pretty quick and easy to prepare (especially when compared to other types of dried beans) and absorb flavors, not only from the seasonings you add to your dish, but from other foods as well (like in this recipe!).
These little guys aren’t so little when it comes to their high nutritional value, and bonus:they are available throughout the year—so there’s no excuses when it comes to adding this beautifying food into your repertoire.
One cup of lentils has a whopping 18 grams of easy to digest ans assimilate plant protein.
Why You’ll Love Adding Lentils To Your Stews!
Another reason I like to add lentils to many of my soups and dishes is that they are the leader of the pack when it comes to their fiber content. You may have heard me say it before, but lentils are rich in dietary fiber—the soluble and insoluble type.
Just remember that soluble fiber forms a gel-like substance in the digestive tract that grabs bile and pushes it out of the body, whereas, insoluble fiber helps increase stool bulk and prevent constipation. They get an A+ in my book!
Click here if you want help in cleansing your digestive system in a gentle, yet effective way!
How To Choose Only The Best Lentils
Lentils are sold whole or split into halves (brown and green varieties retain their shape after cooking better than others). They are available in prepackaged containers but I usually try to buy them in the bulk bins — just make sure that the bins are covered and that the product turnover is good (this will ensure its maximal freshness).
Another thing to be on the lookout for is that the lentils are whole (not cracked), and that there’s no evidence of moisture or insect damage.
If you can find them “germinated” or “sprouted” it means you won’t have to soak them overnight, which is something I recommend, always, to help them digest easier.
Canned lentils can be found in some grocery stores but I don’t encourage them (unless you’re in a bind), since they lose much of their nutritional value. Since they cook pretty easily – please do try to make them yourself whenever possible!
Prepare ingredients.
Add your oil.
Add the onions and garlic (optional). Sauté until golden, about 4 minutes.
Stir in cumin, salt, black pepper and cayenne, and sauté for 2 minutes longer.
Then, add your broth and 2 cups water.
Next, add the lentils, carrots and broccoli. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 20-30 minutes or so. Taste and add salt and pepper to taste.
Using a Vitamix or high speed blender, purée half the soup then add it back to pot. Soup should be somewhat chunky.
Now add in your spinach and let wilt. Stir in lime juice and parsley once the heat is off. Enjoy!
I hope you enjoy this recipe as much as I do! In under half an hour you’ll have a nourishing, antioxidant and protein-rich meal that you can enjoy over several meals even. Now that’s eating for the smart way for beauty! xx
Check out the full recipe below…
Spinach, Veggie and Red Lentil Stew Recipe
Kimberly Snyder
4.82 from 11 votes
Print Recipe Pin Recipe
Ingredients
- 2 tablespoons coconut oil
- 1 large onion chopped (optional - see note!)
- 2 garlic cloves minced (optional - see note!)
- 1 teaspoon ground cumin
- ¼ teaspoon sea salt more to taste
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon cayenne
- 1 quart organic vegetable broth homemade or store-bought
- 2 cups water
- 1 cup red lentils
- 1 large carrot peeled and diced
- 1 cup spinach
- 1 cup chopped broccoli
- Juice of 1/2 lime more to taste
- 3 tablespoons chopped fresh parsley
Instructions
In a large pot, heat 2 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
Stir in cumin, salt, black pepper and cayenne, and sauté for 2 minutes longer.
Add broth, 2 cups water, lentils and carrots and broccoli. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 20-30 minutes. Taste and add salt if necessary.
Using a Vitamix or high speed blender, purée half the soup then add it back to pot. Soup should be somewhat chunky. Now add in your spinach and let wilt.
Reheat soup if necessary, then stir in lime juice and parsley once the heat is off.
Tried this recipe?Let us know how it was on Instagram!
Note: Adding garlic and/or onions is optional. See why I am personally not eating onions and garlic right now, in this blog.
Let me know what you think and don’t forget to add this recipe to your Dinner Recipes Pinterest Board!
All my love,
Kimberly
Eat healthy and you’ll stay energized and beautiful. Lots of love! ;)
32 Comments
Sherryon January 17, 2017 at 10:42 am
How many people does this serve this would be awesome to make for a winter dinner party I have coming up thank you☺
Reply
Teresa Guzmanon January 17, 2017 at 12:43 pm
Looks very soul warming! Never thought of making the soup broth out of actual veggies blended! Awesome! Can hardly wait to make!
Reply
Kimberly Snyderon January 18, 2017 at 6:15 am
Thanks Teresa Guzman…let me know what you think of the recipe when you try it out. Lots of love! ;)
Reply
Bluemoonon January 17, 2017 at 12:58 pm
Thank you Kimberly for this wonderful receipt. I love all the ingredients with one exception: broccoli.
Everytime I had some, my stomach pays the price. Please advice. Thanks.
Reply
Kimberly Snyderon January 18, 2017 at 6:15 am
Hi Bluemoon and thanks for checking out my recipe. You can replace the broccoli with any veggie you like, or just omit it completely. I encourage you to talk with your Health Care Practitioner to evaluate the allergic reaction. They can often help to make the diagnosis of a broccoli allergy. Typically, avoidance of broccoli and any food products containing broccoli will be suggested. If you love it, try to reintroduce it after you’ve eliminated it for awhile and see if the broccoli is what you are truly allergic to. It takes time but will be worth all these steps if you’d like to be able to consume this food again. Sending lots of love and support! ;)
Reply
Cassandraon January 17, 2017 at 3:27 pm
Any tips for lentils? I have a trio pack of red, green, and brown. They taste bitter whenever I use them. I’ve tried rinsing and not rinsing. I love lentils so much I just by the canned organic ones now.
Reply
Kimberly Snyderon January 18, 2017 at 6:07 am
Hi Cassandra…You can often find them sold germinated or sprouted in bulk or in bags at health markets, which make them easier to digest and absorb their minerals! If you can’t find them already germinated, just try soaking them overnight and rinse them well (if at all possible), before cooking them. Let me know if you see a difference. Sending lots of love! ;)
Reply
Danielleon January 18, 2017 at 6:38 pm
I made this tonight and it was fantastic! I didn’t have broccoli so I used zucchini instead and it turned out great. It tasted like it was straight from a restaurant. Definitely one I will make again!Reply
Kimberly Snyderon January 19, 2017 at 4:20 am
Thanks for sharing your feedback Danielle and so happy you liked it! ;)
Reply
Peggyon January 18, 2017 at 7:43 pm
I made this stew tonight and it is amazing! I may add more lentils, carrots, and broccoli to make it more hearty.Thank you Kimberly!
Reply
Kimberly Snyderon January 19, 2017 at 4:20 am
Thanks for giving it a try Peggy and so happy you enjoyed it. Lots of love and support to you! ;)
Reply
Alinaon January 22, 2017 at 10:26 am
Made it, it is very good and easy, just watch the cayenne, does not look like much, but… gets really hot!Reply
Kimberly Snyderon January 23, 2017 at 5:23 am
So glad you gave it a try Alina and for sharing your results. Lots of love! ;)
Reply
Kimberlyon January 26, 2017 at 1:43 pm
Making this tonight – doubling up on everything to make a big batch!! Looks AMAZING!! Cannot wait to try it. Thank you for getting me healthy in 2017 :-)
Reply
Kimberly Snyderon January 27, 2017 at 6:59 am
Let me know what you think Kimberly and thanks so much for giving it a try. Lots of love! ;)
Reply
Diannaon January 30, 2017 at 12:48 pm
I am new to the community and this way of eating. I made this today and I LOVED it! Thank you for an easy, healthy recipe. I plan on trying many more. :-)Reply
Lovely Roseon February 1, 2017 at 5:58 pm
Thank you for yet another warm lentil recipe. I added another cup of broccoli and another cup of spinach to make it more hearty. I enjoyed the heat from the cayenne. It wasn’t prominent and upfront, but the flavors and the backseat was there. Also, for those folks who have a hand held emulsifier, you can also use that as well as the blender.This is a great recipe to also enjoy the veggie’s you enjoy in a stew.
Love it!
Reply
Kimberly Snyderon February 3, 2017 at 2:33 pm
So happy you love the recipe! :)xx
Reply
Elizabethon February 6, 2017 at 11:23 am
Made this yesterday, and will definitely make it again this winter! Next time I will use a little less cayenne, tho. I also like the spicy butternut squash –Reply
Kimberly Snyderon February 8, 2017 at 6:19 am
So happy you gave it a try Elizabeth, and liked it. Thanks for the feedback and sending lots of love! ;)
Reply
Aroraon February 13, 2017 at 2:21 pm
This soup was fantastic and loved by all! I added more broccoli, spinach and carrots to make it more hearty. Tasty and healthy, thank you!Reply
Kimberly Snyderon February 15, 2017 at 4:29 am
So thankful for your feedback and incredibly happy you enjoyed it. Lots of love to you, and keep up the good work! ;)
Reply
Pilatesgalon February 15, 2017 at 11:15 am
Made this and LOVED it. I omitted the optional onions & garlic and it was STILL full of flavor and heartiness. I used kale instead of broccoli because that’s what I had…Thank you for the nutritious, tasty and EASY recipe!Reply
Kimberly Snyderon February 17, 2017 at 4:09 am
Sounds amazing Pilatesgal and so happy to hear how you’ve adjusted the recipe according to what you had, that’s great. Keep up the great work and sending lots of love! ;)
Reply
andreaon March 12, 2017 at 10:44 am
This is my new favourite soup! I have made it about 5 times now.
Thank you!Reply
Kimberly Snyderon March 13, 2017 at 5:22 am
So happy you gave this recipe a try Andrea, and that you love it. Keep up the great work and sending lots of love and support! ;)
Reply
Eugenia Sweeton April 29, 2018 at 4:15 pm
Hi I made this today. Its really good. I added more of the veggies and also mushroom at the end. I love it, thank you.
Reply
Kimberly Snyderon April 30, 2018 at 4:26 am
So happy to hear you gave this a try Eugenia – thanks for sharing! Lots of love! ;) PS: try to refresh your page or clean your Cookies on your computer to see if the link will open up for you. We checked it on our end and it seems to be working correctly.
Reply
Emily Cliftonon November 18, 2020 at 8:32 am
Hello! I love making this soup! The ginger and coconut oil provide such a new flavor for me!!!Can you provide estimated nutrition for a serving? ie calories, grams of protein, carbohydrates and fat?
Reply
Kimberly Snyderon November 19, 2020 at 4:56 am
Hi Emily – thanks so much for sharing your comments here. Happy to hear how much you’re loving this recipe! At this time, we don’t have the estimated nutrition for this recipe, however, we only choose the best ingredients. Also, you may know I’m not a calorie counter, as I only choose plant-based foods that are packed with nutrition and have less calories. Unfortunately I am unable to answer your questions about calories, grams of protein, etc. Feel free to use the many resources out there for gathering this information and soon you won’t need to keep track. Sending you lots of love and continued support! Xo
Reply
Amandaon January 13, 2021 at 11:06 am
Made this last night with a side salad and sourdough bread- YUMMY!! Delicious, filling, and grounding! Thank you for this recipe!Reply
Kimberly Snyderon January 13, 2021 at 11:21 am
Great to hear you tried this stew Amanda. Thanks so much for sharing and keep up the great work. Lots of love! Xo
Reply
