Looking for high protein dinner recipes that are both satisfying and easy to make? This Hearty Green Lentil Stew is packed with flavor and plant-based protein, making it a perfect weeknight meal. You’ll love how simple it is to prepare a wholesome and delicious dish.
Key Ingredients & Substitutions:
- Green Lentils: Do not substitute with red or brown lentils, as cooking times differ significantly.
- Vegetable Broth: Use low-sodium vegetable broth for better control over seasoning.
- Diced Tomatoes: Canned crushed tomatoes also work well for a slightly smoother texture.
- Spinach: Kale or other leafy greens can be used.
Ingredients:
- 1 tablespoon olive oil
- 1 large yellow onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1.5 cups green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon dried thyme
- 0.5 teaspoon dried rosemary
- 0.25 teaspoon black pepper
- Salt to taste
- 3 cups fresh spinach, roughly chopped
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 45-50 minutes
- Total Time: 60-65 minutes
- Servings: 6
- Calories per serving: Approximately 350 calories
- Tools Needed: Large pot or Dutch oven, chopping board, knife.
Step-by-Step Instructions:
Sauté the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes. This builds the flavor base for your high protein dinner.
Add Garlic and Spices
Stir in the minced garlic, dried thyme, dried rosemary, and black pepper. Cook for another minute until fragrant, being careful not to burn the garlic. This step infuses delicious aromas into your stew.
Combine Lentils, Broth, and Tomatoes
Add the rinsed green lentils, vegetable broth, and diced tomatoes to the pot. Stir everything together to combine. Bring the mixture to a boil, then reduce the heat to low.
Simmer the Stew
Cover the pot and let the stew simmer for 35-40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This gentle simmer allows the flavors to meld beautifully.
Finish with Spinach and Season
Stir in the fresh spinach and cook for 2-3 minutes, or until it has wilted. Taste the stew and add salt as needed. Your hearty green lentil stew, a fantastic high protein dinner, is now ready to serve.
Variation Ideas:
- Add a squeeze of fresh lemon juice at the end for brightness.
- Stir in a tablespoon of nutritional yeast for a cheesy flavor and extra nutrients.
- Serve with a dollop of plain yogurt or a sprinkle of fresh parsley.
- Include diced sweet potatoes or butternut squash with the other vegetables for added sweetness and nutrients.
Storage Instructions:
Store leftover Hearty Green Lentil Stew in an airtight container in the refrigerator for up to 3-4 days. You can also freeze portions for up to 3 months; thaw overnight in the refrigerator before reheating. Reheat gently on the stovetop or in the microwave until warmed through.
Frequently Asked Questions (FAQ):
Can I use canned lentils?
It’s best to use dried green lentils for this recipe to achieve the right texture and absorb the flavors properly. Canned lentils are already cooked and will become mushy.
Is this recipe gluten-free?
Yes, this Hearty Green Lentil Stew is naturally gluten-free. Always check your broth label to ensure it is certified gluten-free if you have a severe allergy.
Can I make this stew in a slow cooker?
Yes, you can cook this stew in a slow cooker. Sauté the aromatics on the stovetop first, then combine all ingredients (except spinach) in the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. Stir in spinach at the end.
How can I make this stew spicier?
Add a pinch of red pepper flakes with the other spices, or a dash of your favorite hot sauce when serving.
What can I serve with this lentil stew?
This high protein dinner is wonderful on its own, but you can serve it with crusty bread, a side salad, or even over a bed of brown rice or quinoa.