Lentil Vegetable Stew

by Michelle Beadle Holder, PhD

This wholesome and filling stew warms the heart and soul. It is made with simple ingredients and is a one-pot meal that you and loved ones will most certainly enjoy.

Prep Time: 5 minutes 

Cook Time: 25 minutes 

Total Time: 30 minutes 

Serves 4

Ingredients 

1 tablespoon extra virgin olive oil 

1 medium yellow onion, chopped fine*

2 stalks celery, chopped fine*

1 large carrot, chopped in 1/2-inch pieces *

2 teaspoons Jamaican masala or garam masala 

1 teaspoon smoked paprika 

1 cup dried lentils, rinsed and drained 

1 -15 ounce can diced tomatoes, low-sodium 

5 cups vegetable broth, low-sodium 

1 tablespoon minced garlic

1 cup frozen corn 

1 cup frozen peas

3 cups arugula, rinsed and drained 

1 bunch cilantro, washed and chopped

1 lime, cut in wedges

Salt and pepper to taste

* If you are pressed for time or need to speed up meal prep, consider buying 8-12 ounce chopped celery, carrot, and onion mix.

Directions

In a large saucepan on medium heat, add oil, chopped celery, onion, and carrots. Sprinkle masala and paprika. Sauté for 2 minutes or until onions become translucent. Stir continuously.

Add the lentils, tomatoes, broth, and garlic. Cover with lid. Cook for 20-25 minutes or until lentils are tender. Add more broth or water if needed. 

Stir in the frozen corn, peas, and arugula. Cook for another 5 minutes. 

Remove from heat. Sprinkle chopped cilantro and squeeze half the lime juice into the pot. Stir to combine.

Adjust flavor by adding salt, pepper, cilantro, or lime to taste. 

Squeeze lime on an individual plate if needed.

Enjoy.