Lentil and Potato Stew
Hearty vegetarian stew featuring lentils, potatoes and carrots with a hint of Moroccan seasonings.
Servings: 4 servings
Calories: 345kcal
Ingredients
- 2 tablespoons olive oil
- 1 cup dried lentils See recipe notes
- 1 cup diced yellow onion , (1 small or ½ a medium)
- 1½ cups diced carrots , (about 2-3 carrots)
- 2 cups diced russet potatoes with skin on See recipe notes
- 1 tablespoon minced garlic See recipe notes
- 4 cups chicken or vegetable stock See recipe notes
- 1 teaspoon granulated sugar See recipe notes
- 1 tablespoon Dijon mustard See recipe notes
- 1 teaspoon distilled white vinegar or fresh lemon juice
- 2 cups raw spinach See recipe notes
- salt and pepper to taste
Spice Mix
- ¼ teaspoon allspice See recipe notes
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon turmeric (optional)
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional) See recipe notes
Instructions
Prep
- 1. Rinse lentils in colander and transfer to a bowl; cover with water and set aside2. Combine the spice mix in a small bowl; set aside3. Dice vegetables and set aside; tear spinach into small pieces; set aside1 cup dried lentils, 1 cup diced yellow onion, 1½ cups diced carrots, 2 cups diced russet potatoes with skin on
Make the Stew
- In a large stockpot on medium heat, heat oil; add onions and cook 5 minutes until translucent and fragrant; add in carrots and garlic and cook another 5 - 7 minutes2 tablespoons olive oil, 1 cup diced yellow onion, 1½ cups diced carrots, 1 tablespoon minced garlic
- Add broth, spice mix and potatoes to the stockpot; bring to rapid boil4 cups chicken or vegetable stock, 2 cups diced russet potatoes with skin on
- Add drained lentils to boiling water, reduce heat to medium low and cook uncovered for 20-25 minutes until lentils are tender1 cup dried lentils
- Once lentils are tender, add sugar, mustard, vinegar and spinach; cook for 3-5 minutes ; taste for salt and pepper, and adjust accordingly1 teaspoon granulated sugar, 1 tablespoon Dijon mustard, 1 teaspoon distilled white vinegar or fresh lemon juice, 2 cups raw spinach, salt and pepper to taste
Notes
Lentils - lentils don't require soaking, however, if you soak them in water while you're dicing the vegetables, they cook faster and absorb less liquid.
Potatoes - I leave the skin on the potatoes because the skin has tons of nutrients. You can peel the potatoes if you prefer.
Garlic - I use jarred minced garlic; if you have fresh garlic, use about 3-4 small cloves
Cayenne pepper - just a smidgen provides a little heat; if you don't care for spicy, omit this ingredient.
Allspice - ground allspice gives this stew a warm flavor. I do not recommend omitting it.
Sugar - just a pinch will do, but if you prefer, you can omit it. It gives a nice balance of flavor to the stew and also helps thicken it.
Dijon mustard-believe it or not, this really makes a big difference in flavor! Just a little bit goes a long way and it is also a thickening agent, like the sugar.
Spinach - you can use any dark leafy green or omit. I do not recommend using turnip or collard greens.
Nutrition
Serving: 1serving | Calories: 345kcal | Carbohydrates: 54g | Protein: 16g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 96mg | Potassium: 1107mg | Fiber: 19g | Sugar: 7g | Vitamin A: 9786IU | Vitamin C: 18mg | Calcium: 104mg | Iron: 6mg