hearty lentil & vegetable stew

Ready in: 35 minutes | Serves 4

A comforting one-pot stew, packed with protein-rich lentils, veggies, and leafy greens of your choice.

Ingredients:

• 1 tbsp vegetable oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 1 medium potato or sweet potato, diced
• 1 cup dry lentils (or 2 cans low-sodium lentils, rinsed)
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups water or low-sodium vegetable broth
• 1/2 tsp black pepper
• 1/2 tsp dried thyme or oregano
• 1/4 tsp salt (optional)
• 1 cup chopped greens (like spinach, kale, or collards—fresh or frozen)

Instructions:

1. In a large pot, heat oil over medium heat. Add onion and garlic, cook until soft.
2. Add carrots and potatoes. Stir and cook for 5 minutes.
3. Add lentils, tomatoes, broth/water, and seasonings. Bring to a boil.
4. Reduce heat and simmer for 20–25 minutes, or until lentils and veggies are tender.
5. Stir in greens and cook for 5 more minutes. Serve hot.

Nutrition highlights:

• Lentils are high in fiber and protein and contain no cholesterol.
• Vegetables provide essential vitamins and minerals.
• No animal products so it is naturally cholesterol-free
• Low in sodium and saturated fat.