Spicy Lentil Vegetable Stew

Name: Spicy Lentil Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup dried lentils, rinsed; 2 tablespoons olive oil; 1 onion, chopped; 2 carrots, diced; 2 celery stalks, diced; 3 cloves garlic, minced; 1 bell pepper, diced; 1 zucchini, diced; 1 can (14 oz) diced tomatoes; 4 cups vegetable broth; 2 teaspoons ground cumin; 1 teaspoon smoked paprika; 1/2 teaspoon cayenne pepper (adjust to taste); Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Healthy & Light

A hearty and flavorful stew packed with protein-rich lentils and a medley of vegetables, perfect for a comforting meal.

Created by

Ella

Last updated on 2026-01-01T20:30:31.845Z

This spicy lentil vegetable stew is a delightful combination of flavors and textures, making it a perfect dish for any season. Packed with nutrients and hearty ingredients, it not only warms you up but also satisfies your hunger!

        Why You'll Love This Recipe
        Rich and bold flavors that warm the soul
Packed with nutritious ingredients for a healthy meal
Easily customizable with your favorite vegetables

      

The Benefits of Lentils

Lentils are a powerhouse of nutrition, making them an excellent choice for a healthy diet. They are rich in protein, which is essential for muscle repair and growth, and they provide a good source of dietary fiber, promoting digestive health. Incorporating lentils into your meals can help stabilize blood sugar levels, making them a wise option for those looking to manage their weight or blood glucose.

Additionally, lentils are packed with vitamins and minerals, including iron, folate, and magnesium. These nutrients play crucial roles in maintaining energy levels and supporting overall well-being. With their low calorie content and high satiety factor, lentils can help you feel full and satisfied without overindulging.

Customizing Your Stew

One of the best aspects of this Spicy Lentil Vegetable Stew is its versatility. You can easily adapt the recipe to suit your taste preferences or whatever vegetables you have on hand. For instance, feel free to swap out the zucchini for spinach or kale, or add in some sweet potatoes for a touch of sweetness. The possibilities are endless, allowing you to create a unique stew every time you make it.

If you enjoy an extra kick, consider adding more cayenne pepper or even some chopped jalapeños. Alternatively, for a milder flavor, you can reduce the amount of spice or omit the cayenne altogether. This stew can easily cater to anyone's taste, making it a fantastic meal for families with varying spice tolerances.

Perfect Pairings

This hearty stew pairs wonderfully with various sides to enhance your meal. Consider serving it with crusty bread or warm pita to soak up the flavorful broth. A simple side salad with mixed greens and a light vinaigrette can add a refreshing contrast to the richness of the stew, making for a balanced dining experience.

For those looking to make the meal even more filling, serve the stew over a bed of cooked quinoa or rice. This not only adds extra texture but also provides additional nutrients, making your meal even more wholesome. No matter how you choose to enjoy it, this stew is sure to satisfy your cravings.

Ingredients

For the stew

1 cup dried lentils, rinsed
2 tablespoons olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 bell pepper, diced
1 zucchini, diced
1 can (14 oz) diced tomatoes
4 cups vegetable broth
2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper (adjust to taste)
Salt and pepper to taste
Fresh parsley for garnish

Instructions

Sauté the vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.

Add garlic and spices

Stir in the minced garlic, cumin, smoked paprika, and cayenne pepper. Cook for another 1-2 minutes until fragrant.

Combine lentils and broth

Add the rinsed lentils, diced bell pepper, zucchini, diced tomatoes, and vegetable broth to the pot. Bring to a boil.

Simmer the stew

Reduce the heat to low, cover, and let the stew simmer for about 25-30 minutes, or until the lentils are tender. Stir occasionally and add more broth if needed.

Season and serve

Once cooked, season with salt and pepper to taste. Garnish with fresh parsley and serve hot.

Storage Tips

If you have leftovers, storing your Spicy Lentil Vegetable Stew is simple and convenient. Allow the stew to cool completely before transferring it to an airtight container. It can be refrigerated for up to 5 days, making it a great option for meal prep or quick lunches throughout the week. Reheat on the stovetop or in the microwave until heated through.

For longer storage, you can freeze the stew in individual portions. This makes it easy to enjoy a comforting meal anytime. When ready to eat, simply thaw in the refrigerator overnight and reheat as needed. The flavors may even deepen and improve after a day in the fridge, making it a perfect make-ahead dish.

Nutritional Information

This Spicy Lentil Vegetable Stew not only delights the palate but also provides a wealth of nutrients. On average, one serving contains approximately 250 calories, making it a low-calorie yet satisfying option. Each serving is packed with protein, fiber, and essential vitamins and minerals, contributing to a balanced diet.

With healthy fats from olive oil and an array of vegetables, this stew is a heart-healthy choice. It's also naturally gluten-free, making it suitable for various dietary restrictions. Whether you're aiming for weight management or simply seeking nutritious meals, this stew fits seamlessly into a health-conscious lifestyle.

Questions About Recipes

→ Can I make this stew in advance?

Yes, this stew can be made ahead of time and stored in the refrigerator for up to 3 days.

→ Is this stew suitable for freezing?

Absolutely! This stew freezes well. Just make sure to let it cool completely before transferring it to an airtight container.

→ What can I substitute for lentils?

You can use chickpeas or black beans as an alternative to lentils, but adjust the cooking time accordingly.

→ Can I add more vegetables?

Yes, feel free to add any vegetables you like, such as spinach, kale, or sweet potatoes.