Protein-Packed Lentil Stew with Garden Vegetables

Protein-Packed Lentil Stew with Garden Vegetables

Lentils add texture and nutrition dishes like this lentil stew packed with tomatoes, zucchini, carrots and celery, but also to recipes like my Spicy Spinach and lentil soup, or Grain Bowls. They really are tiny wonders. According to the USDA, 1 cup of lentils has 47 grams of protein — it’s a good thing I put 1 ½ cups in this lentil stew!  


  • 1 ½ cups Darsa organics green lentils 
  • Extra virgin olive oil,
  • 1 medium yellow onion, chopped
  • 1 large carrot, chopped
  • 2 celery stalks, chopped
  • 1 russet potato, small diced
  • 3 to 4 garlic cloves, minced
  • 1 small zucchini squash, diced
  • Kosher salt, a pinch
  • Black Pepper, a pinch
  • 1 teaspoon ground coriander 
  • 1 teaspoon ground cumin 
  • 1 teaspoon turmeric powder
  • ½ teaspoon ground cinnamon
  • ½ teaspoon cayenne pepper, optional
  • 1 (28 ounce) can diced tomatoes
  • 2 ½ cup water or low-sodium broth
  • 1 cup chopped fresh parsley; stems removed
  • juice from half a lemon or lime


  • Wash and sort lentils: Place the lentils in a bowl and cover with water. Wash and soak for 10 minutes or so. Drain well.
  • Sauté firm vegetables: In a large heavy pot or Dutch Oven set over medium high heat, add 2 tablespoons of extra virgin olive oil. Once the oil begins to shimmer, add diced onions, carrot, celery, and potatoes. Cook over medium-high heat for 4 to 5 minutes, stirring regularly.
  • Add the garlic and zucchini: Add garlic and zucchini. Sauté for another 5 minutes, stirring regularly.
  • Add lentils, spices, tomatoes and liquid: Add Darsa organics green lentils, salt, pepper, coriander, cumin, turmeric, cinnamon, and cayenne. Toss to combine, then add the tomatoes and water (or low-sodium broth, if you prefer.)
  • Simmer: Bring everything to a boil for 5 minutes, then reduce heat to low. Cover and let simmer for 20 minutes or so until the vegetables are tender and lentils are well cooked (stir occasionally and watch to add water or liquid, if needed.)
  • Finish and serve: Remove from heat and stir in parsley and lime juice (or lemon juice). Transfer to serving bowls and top with a generous drizzle of extra virgin olive oil. Serve hot with your favourite crusty bread.



  • Best lentils for this recipe: Recommended for this recipe: All-natural Green Lentils. 
  • Best olive oil for this recipe:  Private Reserve Greek extra virgin olive oil (from organically grown and processed Koromiko olives.) SAVE! Try our Greek Olive Oil Bundle  
  • If you need to stock up on spices: Coriander, cumin and turmeric powder. SAVE! Create your own bundle of spices.  
  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, and spices.


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