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Low Calorie Dinner: Vegetable and Lentil Stew Recipe

Name: Low Calorie Dinner: Vegetable and Lentil Stew Recipe
Total time: 55 min
Yield: 320 g
Ingredients: dry brown lentils 1.5 cups; yellow onion 1 large; carrots 2 medium; celery stalks 2 medium; zucchini 1 medium; red bell pepper 1 medium; diced tomatoes 1 15 oz can; baby spinach 2 cups; olive oil 2 tbsp; vegetable broth 5 cups; garlic 3 cloves; dried thyme 1 tsp; dried oregano 1 tsp; ground cumin 0.5 tsp; salt 1 tsp; black pepper 0.5 tsp

A big pot of vegetable and lentil stew is warm, filling, and surprisingly low in calories for how hearty it is. Make a batch, eat it all week.

Cook 55 min Difficulty EASY 215 kcal

#vegetarian #diabetic friendly #mediterranean #DASH

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Ingredients

Main ingredients

dry brown lentils 1.5 cups
yellow onion 1 large
carrots 2 medium
celery stalks 2 medium
zucchini 1 medium
red bell pepper 1 medium
diced tomatoes 1 15 oz can
baby spinach 2 cups
olive oil 2 tbsp
vegetable broth 5 cups

Seasonings/Sauce

garlic 3 cloves
dried thyme 1 tsp
dried oregano 1 tsp
ground cumin 0.5 tsp
salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 34 g 63%

Protein 12 g 22%

Fat 3 g 15%

Serving size 320g

Cooking steps

1

Heat 2 tbsp olive oil in a large Dutch oven or stew pot over medium heat until shimmering but not smoking.
2

Add the chopped onion, diced carrots, and chopped celery. Sauté for 6–8 minutes, stirring occasionally, until vegetables are softened and onion is translucent.
3

Stir in minced garlic, dried thyme, oregano, and cumin. Cook for 1 minute until aromatic.
4

Add the lentils, zucchini, red bell pepper, canned diced tomatoes with juices, and vegetable broth. Increase heat to high and bring the mixture to a boil.
5

Reduce heat to low, cover, and simmer for 35–40 minutes, stirring occasionally, until lentils are tender but not mushy. Skim any foam if needed.
6

Stir in the baby spinach during the last 5 minutes of cooking, and season with salt and black pepper to taste.
7

Taste and adjust seasoning. Serve hot, optionally garnished with fresh herbs.

Personalized Q&A

Q. What's the key ingredient in this Vegetable and Lentil Stew recipe?

The central ingredient is dry brown lentils, which provide the stew's hearty texture, plant-based protein, and earthy flavor. Lentils, paired with a medley of vegetables like carrots, celery, and tomatoes, are what make this stew filling and nutritious while staying low in calories.

Q. What cooking technique ensures the lentils are perfectly tender but not mushy?

After bringing the stew to a boil, the key is to reduce the heat and let it simmer gently for 35–40 minutes. Stirring occasionally helps distribute heat evenly and prevent sticking. Watching for doneness after 35 minutes will ensure the lentils are cooked through but still hold their shape.

Q. How can I avoid making the stew watery or bland?

Sautéing onions, carrots, and celery first in olive oil builds a flavor foundation. Make sure to let the lentils and vegetables simmer uncovered toward the end, if the stew seems too thin. Taste and adjust salt and seasoning before serving to balance the flavors.

Q. What is the calorie and macronutrient breakdown per serving?

Each 320g serving contains 215 kcal, with 34g carbohydrates (63%), 12g protein (22%), and 3g fat (15%). This makes the stew a light, nutrient-dense meal suitable for low calorie and high fiber diet needs.

Q. Which dietary tags does this stew qualify for and why?

This Vegetable and Lentil Stew is vegetarian, diabetic friendly, Mediterranean diet-inspired, and DASH-friendly due to its plant-based ingredients, moderate carbohydrates, high fiber, low fat, and controlled sodium content from the seasoning.

Low Calorie Dinner: Vegetable and Lentil Stew Recipe

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