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Mild Lentil Stew
A warming, nourishing stew with tender lentils and soft vegetables in a mild, flavorful broth. Packed with plant-based protein, fiber, and essential nutrients for a wholesome, satisfying meal.
💚 Nutrition Notes for Seniors
Why This Recipe is Great for You:
- Plant-Based Protein: Lentils provide excellent protein without cholesterol.
- Fiber Powerhouse: Supports digestive health and helps maintain healthy cholesterol.
- Iron & Folate: Essential for energy and red blood cell production.
- Heart Healthy: Low in fat and sodium, supports cardiovascular wellness.
- Blood Sugar Friendly: Slow-digesting carbs provide steady energy.
- Easy to Digest: Soft, well-cooked lentils are gentle on the stomach.
Ingredients
Main Ingredients:
- 1½ cups dried green or brown lentils, rinsed and picked over
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced (or ¾ teaspoon garlic powder)
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 large potato, peeled and diced (about 2 cups)
- 1 can (14.5 oz) diced tomatoes, with juice
- 6 cups low-sodium vegetable broth (or chicken broth)
Seasonings:
- 2 bay leaves
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- ½ teaspoon turmeric (optional, for color and anti-inflammatory benefits)
- ¾ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
Optional Additions:
- 2 cups fresh spinach or kale, chopped
- 1 tablespoon lemon juice (for brightness)
- Fresh parsley or cilantro for garnish
🔄 Easy Substitutions
- Lentil types: Red lentils cook faster but get mushier
- Add protein: Stir in cooked chicken or sausage
- Potato swap: Use sweet potato for extra vitamins
- More vegetables: Add zucchini, bell peppers, or parsnips
- Creamier texture: Blend 1-2 cups and stir back in
- Make it thicker: Reduce broth or simmer longer uncovered
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Step-by-Step Instructions
- Prepare lentils: Rinse the dried lentils in a fine-mesh strainer under cold running water. Sort through them and remove any small stones or debris. This is important as occasionally small stones can be mixed with dried lentils. Set aside.
- Sauté aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another 30 seconds until fragrant. The kitchen will smell wonderful!
- Add vegetables: Add the diced carrots, celery, and potato to the pot. Stir to combine with the onions and garlic. Cook for 3-4 minutes, stirring occasionally. This helps develop deeper flavors in the stew.
- Add lentils and liquids: Add the rinsed lentils, diced tomatoes with their juice, and vegetable broth to the pot. Stir everything together to combine. The liquid should cover all the ingredients by about 1-2 inches.
- Add seasonings: Add the bay leaves, cumin, thyme, turmeric (if using), salt, and black pepper. Stir well to distribute the spices evenly throughout the stew.
- Bring to boil and simmer: Increase heat to high and bring the stew to a rolling boil. Once boiling, reduce heat to low, cover the pot with a lid (leaving it slightly ajar to allow steam to escape), and let it simmer gently for 25-30 minutes. Stir occasionally to prevent sticking.
- Check for doneness: After 25 minutes, check the lentils and vegetables. They should be tender when pierced with a fork. The lentils should be soft but still holding their shape, not mushy. If they need more time, continue cooking and check every 5 minutes. If the stew is too thick, add more broth or water.
- Final touches: Remove the bay leaves and discard them. If using spinach or kale, stir it in now and let it wilt for 2-3 minutes. Taste and adjust seasoning, adding more salt, pepper, or a squeeze of lemon juice for brightness. Ladle into bowls, garnish with fresh herbs if desired, and serve hot. Let it cool for 2-3 minutes before eating to a comfortable temperature.
👵 Tips for Easier Eating & Digestion
- Cook lentils until very soft for easier digestion
- Dice all vegetables into small, uniform pieces
- If lentils cause gas, try rinsing them extra thoroughly
- Start with a small portion and see how you tolerate it
- Drink plenty of water when eating fiber-rich meals
- Let stew cool to a comfortable eating temperature
- Partially blend for smoother consistency if needed
- Remove bay leaves before serving - they're not edible
💡 Helpful Cooking Tips
- No soaking needed: Green and brown lentils don't need pre-soaking
- Avoid mushy lentils: Don't overcook - check at 25 minutes
- Flavor develops: Tastes even better the next day
- Perfect consistency: Should be thick but still soupy
- Batch cooking: Doubles easily for meal prep
- Add salt later: Too much salt early can toughen lentils
Serving & Pairing Ideas
With Bread: Serve with crusty whole grain bread
Over Rice: Ladle over brown or white rice
Add Yogurt: Top with a dollop of plain Greek yogurt
Side Salad: Pair with a fresh green salad
Extra Flavor: Drizzle with olive oil and lemon
Add Cheese: Sprinkle with parmesan or feta
Storage & Reheating
Refrigerator: Store in an airtight container for up to 5 days. The stew thickens as it sits - this is normal. Add water or broth when reheating.
Freezer: Freeze in individual portions for up to 3 months. Leave room in containers for expansion. Thaw in refrigerator overnight before reheating.
Reheating: Reheat on stovetop over medium heat, stirring occasionally, until hot throughout. Add a splash of water or broth if too thick. Microwave individual portions for 2-3 minutes.
Best Served: Hot and steaming, perfect for cold days. The flavors meld and improve after a day in the refrigerator.
Meal Prep: Excellent for batch cooking. Make on Sunday for easy, healthy dinners all week. Very budget-friendly.
⚠️ Important Health Notice
This recipe is provided for general informational and cooking purposes only. It is not medical advice, a nutritional prescription, or a treatment recommendation. Individual dietary needs vary greatly, especially for those with health conditions, allergies, or special requirements. Always consult with your doctor, registered dietitian, or healthcare provider before making significant changes to your diet. If you have specific health concerns or dietary restrictions, please seek personalized professional guidance.
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