Ridiculously Easy Lentil and Vegetable Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
71%
Ridiculously Easy Lentil and Vegetable Stew
30 min.
6
239kcal

Suggestions


Welcome to a culinary delight that is not only ridiculously easy to prepare but also packed with flavor and nutrition! Our Ridiculously Easy Lentil and Vegetable Stew is the perfect dish for anyone looking to enjoy a wholesome meal without spending hours in the kitchen. In just 30 minutes, you can whip up a hearty stew that serves six, making it ideal for family dinners or meal prep for the week ahead.

This stew is a celebration of vibrant vegetables and protein-rich lentils, all simmered together in a savory broth. The combination of fire-roasted diced tomatoes, aromatic garlic, and a medley of spices like cumin and smoked paprika creates a warm and inviting aroma that will fill your home. Plus, with the addition of quinoa and pumpkin, this dish is not only gluten-free and dairy-free but also incredibly satisfying.

Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this stew is a fantastic choice. With a health score of 71, it’s a guilt-free indulgence that’s low in calories yet high in nutrients. Perfect for lunch, dinner, or as a main course, this stew is sure to become a staple in your kitchen. So grab your ingredients and get ready to enjoy a bowl of comfort that’s as delicious as it is nutritious!

Ingredients

  • 15 ounce canned tomatoes diced canned
  • cups vegetable stock 
  • 15 ounce lentils cooked canned (or)
  • cloves garlic clove minced
  • 0.5 teaspoon ground cumin 
  • large onion chopped
  • 1.3 teaspoon oregano (or regular oregano)
  • 0.7 cup pumpkin canned cooked pressed ( or and water out)
  • 0.3 cup quinoa rinsed well
  • 24 ounce savory vegetable fresh frozen cut in bit-sized pieces)
  • servings pepper black freshly ground to taste
  • 0.5 teaspoon paprika smoked hot

Equipment

    Directions

    1. Add the garlic and cook, stirring, for another minute.
    2. Add next 7 ingredients and cook until vegetables thaw and broth begins to boil.
    3. Add quinoa and cook on medium heat until it is tender, about 15 minutes.
    4. Add pumpkin and salt and pepper to taste and cook for 5 more minutes, adding a little water if it seems too thick.
    5. Serve hot, garnished with parsley, if desired.

    Nutrition Facts

    Calories239kcal
    Protein20.66%
    Fat6.15%
    Carbs73.19%

    Properties

    Glycemic Index
    57.28
    Glycemic Load
    11.04
    Inflammation Score
    -10
    Nutrition Score
    23.79826087537%

    Flavonoids

    Luteolin
    0.22mg
    Isorhamnetin
    1.25mg
    Kaempferol
    0.17mg
    Myricetin
    0.04mg
    Quercetin
    5.11mg

    Nutrients percent of daily need

    Calories:238.84kcal
    11.94%
    Fat:1.76g
    2.71%
    Saturated Fat:0.28g
    1.73%
    Carbohydrates:47.11g
    15.7%
    Net Carbohydrates:34.16g
    12.42%
    Sugar:7.2g
    8%
    Cholesterol:0mg
    0%
    Sodium:777.39mg
    33.8%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:13.3g
    26.59%
    Vitamin A:7441.18IU
    148.82%
    Manganese:1.07mg
    53.6%
    Fiber:12.95g
    51.81%
    Folate:195.73µg
    48.93%
    Iron:5.29mg
    29.38%
    Vitamin C:23.03mg
    27.92%
    Phosphorus:278.43mg
    27.84%
    Copper:0.51mg
    25.37%
    Potassium:864.46mg
    24.7%
    Vitamin B1:0.37mg
    24.64%
    Magnesium:92.26mg
    23.06%
    Vitamin B6:0.46mg
    22.95%
    Vitamin B3:3.35mg
    16.73%
    Vitamin B2:0.24mg
    14.3%
    Zinc:2.03mg
    13.53%
    Vitamin B5:1mg
    9.97%
    Vitamin E:1.47mg
    9.79%
    Calcium:91.46mg
    9.15%
    Vitamin K:8.13µg
    7.75%
    Selenium:4.16µg
    5.94%