Damn Good Food

Hearty Veggie & Lentil Stew

This lentil stew is loaded with veggies and nutrients and keeps your full and nourished.

Often times vegetarian or healthy dishes get mistaken as lacking in protein, flavor, or heartiness. Not this stew, it checks all those boxes. We love a good soup or stew on a chilly day. Lentils are high in iron, fiber, potassium, and folate. They also pack a great protein load. As a runner, they are a great add to your diet for the reasons listed above. Red lentils are also great for the kiddos because they cook and split quickly and can be pureed into the soup for picky littles. In Bosnian cooking, red lentil soup is a staple and this is my take on a childhood favorite.
Prepares: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
The Goods: 
3 tbsp extra virgin olive oil
1 large yellow or red onion, diced
6 large carrots peeled, sliced into coins
3 celery ribs, ends removed and diced
6 garlic cloves, minced
14 oz can fire roasted tomatoes
1 cup rinsed red lentils
4 cups vegetable broth
2 cups water
1 tsp salt
1 tsp dried herbs ( herbs de Provence, or oregano/thyme)
1/4 tsp red chili flakes
1/2 a bunch of kale torn into bite size pieces, thick stems removed
1/3 cup fresh parsley, chopped
Squeeze of lemon juice
Fresh cracked pepper to taste
How To: 
  1. In a Dutch oven over medium heat add oil. Cook onion, carrots, and celery until onion is translucent ~5-7 minutes, careful not to burn. Add garlic and cook an additional 1-2 minutes, stirring often.
  2. Add tomatoes, lentils, broth, water, chili flakes, herbs, salt and bring to a boil. Reduce heat to simmer and cover pot partially. Cook for 20-25 minutes until lentils start to split.
  3. Ladle 3 cups of soup into a blender and pulse until smooth. Add back to soup . Add in kale, lemon juice, parsley, fresh pepper stir to combine.