Lentil & Vegetable Wellness Stew Recipe | High Protein & Fiber

This hearty lentil and vegetable stew is one of the most nutrient-dense meals you can make—packed with plant protein, fiber, iron, and folate. It's deeply satisfying, excellent for gut health, and perfect for meal prep. The combination of lentils, vegetables, and warming spices creates a comforting bowl that supports stable energy and blood sugar. This recipe is part of our 7-day Wellness Week series. Servings 4 servings Prep Time 15 minutes prep + 35 minutes cook time (Total: 50 minutes) Ingredients 1 tbsp extra-virgin olive oil 1 medium onion, diced 2 carrots, sliced 2 celery stalks, sliced 3 cloves garlic, minced 1 tsp ground cumin 1 tsp smoked paprika ½ tsp dried thyme 1 cup dried green or brown lentils, rinsed 1 can (400 ml / 14 oz) diced tomatoes 4 cups low-sodium vegetable broth 2 cups chopped kale or spinach Salt and black pepper, to taste Lemon wedges, for serving (optional) Instructions Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook 5–7 minutes until softened. Stir in garlic, cumin, paprika, and thyme; cook 30 seconds until fragrant. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce to a gentle simmer. Cover and cook 25–30 minutes, until lentils are tender. Stir in kale or spinach and cook 2–3 minutes until wilted. Season with salt and pepper. Serve with lemon if desired. Cook's Note This stew thickens as it sits. When reheating, add a splash of water or broth and re-season before serving. Common Mistakes to Avoid Skipping the lentil rinse – This can dull the flavor and leave residue in your stew Boiling instead of simmering – High heat causes lentils to split and turn mushy instead of tender Why This Recipe Works Lentils are one of the most nutrient-dense foods available, providing approximately 18g of protein and 15g of fiber per serving. Combined with vegetables and finished with extra-virgin olive oil, this stew enhances absorption of fat-soluble nutrients while supporting digestive health and stable blood sugar.

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