Hearty Lentil and Vegetable Stew

This Hearty Lentil and Vegetable Stew is a nourishing, comforting dish perfect for cooler weather or whenever you're in need of a wholesome meal. Lentils, a staple in diets around the world, are not only rich in protein but also in essential nutrients, making them an excellent base for a hearty stew. Combined with a variety of vegetables and seasoned with herbs, this stew is a delicious way to get your daily dose of vitamins and fibre. It's a versatile recipe that allows for various vegetable substitutions based on what you have on hand, making it a sustainable choice for minimising food waste.

Preparation Time and Servings: 

Serves 4

Preparation time: 45 minutes

Ingredients List:

• 1 cup (250ml) dried green lentils, rinsed

• 2 tablespoons (40ml) olive oil

• 1 large onion, chopped

• 2 garlic cloves, minced

• 2 carrots, diced

• 2 celery stalks, diced

• 1 red capsicum (bell pepper), diced

• 1 zucchini, diced

• 400g can diced tomatoes

• 4 cups (1L) vegetable broth

• 2 teaspoons (10ml) ground cumin

• 1 teaspoon (5ml) smoked paprika

• 1 bay leaf

• Salt and pepper, to taste

• Fresh parsley, chopped, for garnish
  

Equipment Needed:

• Large pot

• Wooden spoon

• Cutting board and knife

Step-by-Step Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft and translucent, about 5 minutes.

2. Add the carrots, celery, capsicum, and zucchini to the pot. Cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.

3. Stir in the dried lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, and bay leaf. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.

4. Remove the bay leaf and season the stew with salt and pepper to taste.

5. Serve hot, garnished with fresh parsley.

Suggested Side Dishes:

• Crusty bread for dipping

• A simple green salad

• Roasted potatoes

Common Mistakes/Points of Care:

• Ensure to rinse the lentils thoroughly before adding them to the stew to remove any dirt or debris.

• Adjust the amount of vegetable broth according to how thick you prefer your stew. Add more for a thinner consistency or less for a thicker one.

• Be careful not to overcook the lentils as they can become mushy. Check for tenderness around the 25-minute mark.

Nutritional Values: Per serving (approximately):

• Calories: 350

• Protein: 18g

• Fat: 7g

• Carbohydrates: 60g

• Fiber: 15g

• Sodium: 500mg