How long it takes: 40 minutes Equipment you’ll need: soup pan or Dutch oven Servings: 8 Did you know that there are different varieties of lentils? They’re usually classified by color and each variety has unique properties and a different taste. Here’s a quick look at a few of the most common varieties. Red lentils are very small and they break down when they’re cooked. I love red lentils in this smooth, comforting red lentil soup. They are mild and sweet in flavor. Yellow lentils are a little larger, similar in flavor, and hold their shape a bit better. Green (or French) lentils are often used in salads because they hold their shape well and stand strong in a salad. They are so beautiful (see the photo below) and they have a really great peppery, earthy flavor. We love lentil salad with grapes and walnuts, or this lentil salad full of feta cheese and bright, fresh flavors. Brown lentils are one of the most common type of lentils. They are often the most economical choice, as well. Brown lentils can stand in for meat (check out my vegan bolognese) and are delicious in soups and stews. Try this delicious lentil soup with pasta.
One Pot Green Lentil Stew
Loaded with nutrition. Green lentils boast a hearty 18 grams of fiber and 13 grams of protein per serving. And surprisingly, they provide 25% of your daily value of iron. Sweet potatoes and kale add lots of vitamins, fiber, and minerals, too. Bolstered with bulgur. I also throw in a little bulgur for good measure. Bulgur is made from dried cracked wheat that has been parboiled and dried. It cooks quickly and adds another layer of texture as well as additional protein, fiber, and iron. Perfect for meatless Mondays. Really, this meal is great for any day of the week. It keeps really well so it’s a great packable lunch idea, too. This stew is a healthy comfort food recipe; often you don’t see healthy and comfort food in the same sentence. Another reason you’ll love this lentil stew is that clean-up is so easy. You only have to wash one pan. ONE! Pretty much a busy cook’s dream come true.
Ingredient Notes
Green Lentils: This recipe calls for 2 cups of dried lentils or about 16 ounces. Rinse the lentils with water in a fine mesh strainer, sorting out any foreign material. Bulgur: This quick cooking wheat grain is usually found in the specialty food aisle at the grocery store, often with Middle Eastern foods. Cracked wheat can be substituted in this recipe. Sweet Potato: Diced sweet potato adds creamy texture and a hint of sweetness to this stew. Baby Kale: This green cooks quickly, much like spinach (which is a good substitute, if you prefer). If you use a different type of kale, add it with the lentils so it has a chance to tenderize. Onion, Carrots, Celery: The stew is started with this common flavor booster, often called mirepoix. The trio of vegetables is cooked with a bit of olive oil, seasoned with salt and pepper, until they are softened. Garlic: Just one clove of garlic adds a savory complexity to the stew. You won’t notice a garlicky flavor but you’d miss it if it wasn’t there. Dry White Wine: Choose a wine that you would like to drink. Chardonnay or sauvignon blanc are good choices. Sweeter wines generally aren’t used in cooking. Chicken or Vegetable Broth: If you are making a vegetarian or vegan stew, choose the vegetable broth. In either case, look for reduced sodium or no salt broth, or make your own. Fresh Parsley and Thyme: Fresh herbs are so good in soup (and everything else!). Use additional fresh parsley for a fresh garnish. Lemon Juice: A squeeze of lemon juice adds a bright note of acidity which balances the flavors in the stew. Plain Greek Yogurt (optional): Other options are sour cream or shredded cheese.
How To Make Green Lentils
You’ll need a good sized soup pan or Dutch oven to make this stew. Rinse the lentils and prep the veggies before you get started. Are you ready? Let’s get going! Heat a little olive oil in the pan and add the diced onions, celery, and carrots. Cook and stir until they are getting tender and the onion is translucent. Add the garlic and stir for one minute. It will smell so fragrant. Stir in the wine and the fragrance goes over the top! Take a nice deep breath and inhale all that goodness. Next comes pretty much the rest of the ingredients: the lentils, bulgur, sweet potato, broth, and herbs. If you are using a longer cooking green (such as curly or lacinato kale), add that too. Cook the stew until the lentils and sweet potatoes are tender, about 30 minutes. You’ll need to stir in a couple of cups of water to keep the lentils covered with liquid. Stir in the baby kale and cover the pan. The kale will wilt quickly and then the stew in ready to eat. Stir in the lemon juice and taste the stew. Add more salt and pepper, or lemon juice if you feel it’s needed. Garnish each bowl with a dollop of plain Greek yogurt or sour cream and a sprinkle of fresh parsley. Serve this green lentil stew with herbed cornbread muffins or pumpkin cheddar muffins. Lately we’ve been loving no-knead Dutch oven bread — so crusty, yeasty and delicious!
Recipe Variations
Stews and soups can be changed in so many ways to make it your own special recipe.
Add more seasoning or change the seasoning. Like garlic? Use two cloves. Add soy sauce, Worcestershire sauce, or oyster sauce if you like. Add meat. Bacon, ham, or sausage are good in this stew. Try a different type of lentil. Brown lentils are a great substitute for the green lentils. Eat it cold. My husband likes to eat the stew cold with tortilla chips. Please keep in mind I am not endorsing this choice. I am only sharing the facts here.
Make-Ahead Ideas
Get a head start: Prep the carrots, celery and onions the night before and have them waiting in your fridge to make this recipe even easier and quicker when you get home from work or sports games or whatever you may have going on. Make ahead: Since cooked lentils keep well, this lentil stew is a great meal prep idea. Make a batch of it on the weekend, put it into serving size containers, and you’ll have an easy packable lunch all week.
Storage & Reheating Tips
Refrigerate/freeze: Lentil stew will keep in the refrigerator for up to a week in a covered container. It can be frozen for up to three months although the texture/consistency will change a little. Thaw it overnight in the refrigerator before reheating. Reheat: Warm the green lentils stew in a saucepan over medium low heat until it’s heated through. You may need to add a bit of water or broth if it’s gotten too thick. Individual portions can be heated in the microwave.
Interested in a weekly meal plan that includes this recipe? Take a look at Meal Plan #93. You’ll find a wholesome recipe for each weekday plus a categorized grocery list. We add a new meal plan weekly.
