Mediterranean Lentil and Vegetable Stew
This easy Mediterranean soup is ready in about 45 minutes and makes 6 servings. Green lentils, diced tomatoes and carrots carry the flavour. The cooking is mostly simmering and sautéing. It is vegan and gluten-free. It is on the lighter side, at about 310 calories and 18 g of protein per serving.
- Total time
- 45 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 310 kcal
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Ingredients
For 6 servings
- 350 ggreen lentils
- 400 gdiced tomatoes
- 3carrots
- 3 stalkscelery
- 1onion
- 4 clovesgarlic
- 1 lvegetable broth
- 2 tbspolive oil
- 1 tspcumin
- 1 handfulfresh parsley
Instructions
- Dice onion, carrots, and celery into small pieces. Mince the garlic cloves.
- Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes until softened. Add garlic and cumin, cooking for another minute.
- Add rinsed green lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes until lentils are tender.
- Season with salt and pepper. Stir in chopped fresh parsley. Divide into containers. Refrigerates for 5 days or freezes for up to 3 months.
Nutrition per serving
- Calories
- 310 kcal
- Protein
- 18 g
- Fat
- 8 g
- Carbs
- 44 g
Approximate values for one serving.
About this recipe
- Cuisine: Mediterranean
- Dish type: Soup
- Diet: vegan, gluten-free
- In cookbook: Meal Prep Champions
