Soups & Stews > Hearty Stews > Vegetarian Stews > Vegetable Stew with Lentils Recipe

Mediterranean Lentil Stew

This Mediterranean-inspired lentil stew is bursting with sun-dried tomato flavor and fragrant herbs. It's a hearty and healthy vegetarian meal perfect for a chilly evening. It is also vegan.

Prep Time
15 minutes
Cook Time
40 minutes
Servings
6
Ingredients
  • 1 cup Brown or Green Lentils
  • 2 tablespoons Olive Oil
  • 1 medium, chopped Onion
  • 1 medium, chopped Red Bell Pepper
  • 3 cloves, minced Garlic
  • 1/2 cup, oil-packed, drained and chopped Sun-dried Tomatoes
  • 2 tablespoons Tomato Paste
  • 6 cups Vegetable Broth
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • to taste Salt
  • to taste Black Pepper
  • 1/4 cup, chopped, for garnish Fresh Parsley
  • 1/4 cup, pitted and halved, for garnish (optional) Kalamata Olives

Sauté the Aromatics and Bell Pepper

Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and red bell pepper and cook until softened, about 5 minutes. Add garlic and cook for another minute until fragrant.

Add Sun-dried Tomatoes and Tomato Paste

Stir in sun-dried tomatoes and tomato paste. Cook for 1-2 minutes, stirring constantly, to caramelize the tomato paste.

Add Remaining Ingredients (Except Parsley and Olives)

Stir in vegetable broth, lentils, dried oregano, and dried basil. Season with salt and pepper to taste. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes, or until lentils are tender.

Serve

Serve hot, garnished with fresh parsley and Kalamata olives (if using). A drizzle of good quality olive oil adds a nice touch. Enjoy!

Nutrition Facts Estimated per 100g of product

(Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.)
Calories: Approximately 90-110 kcal
Protein: 6-8g
Fat: 3-5g
Carbohydrates: 13-16g
Fiber: 5-7g

Other Considerations for Nutrition

This stew is a good source of plant-based protein and fiber. The sun-dried tomatoes provide antioxidants. Be mindful of the sodium content, especially from the sun-dried tomatoes and olives. Using low-sodium broth is helpful.

← Lentil and Vegetable Stew Mushroom Bourguignon →

FAQ

  • Can I use different herbs?

    Yes, feel free to use other Mediterranean herbs like rosemary or thyme.
  • Can I add other vegetables?

    Absolutely! Zucchini, eggplant, or spinach would be great additions.
  • How can I make this spicier?

    Add a pinch of red pepper flakes or a dash of hot sauce to the stew.
  • Is this stew gluten-free?

    Yes, this stew is naturally gluten-free.