Hearty Red Lentil Stew
A quick, comforting, and protein-packed Red Lentil Stew with shredded zucchini, carrots, and tomatoes. Perfect for weeknight dinners, it’s fiber-rich, low in saturated fat, and easily made on the stovetop or in an Instant Pot. Serve over rice, pasta, or enjoy as a hearty, meal-prep-friendly dinner.
Equipment
- 1 large heavy-bottomed pot or Instant Pot
- Wooden spoon
- Knife and cutting board
- Measuring Cups and Spoons
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion diced
- 2 cloves garlic crushed
- 1 large zucchini shredded (about 2 cups)
- 2 medium carrots shredded (about 2 cups)
- ¾ cup red lentils rinsed well
- 2 cups vegetable broth
- 28 oz crushed tomatoes 2 x 14 oz cans
- 1 teaspoon dried thyme
Instructions
- Prepare the Vegetables: Start by washing and preparing all your vegetables. Dice the yellow onion finely, crush the garlic cloves, shred the zucchini, and shred the carrots. Having everything ready before you start cooking makes the process smooth and ensures each ingredient cooks evenly. Measure your ingredients carefully to maintain the right balance of flavors and textures.
- Heat the Oil: Place a large, heavy-bottomed pot over medium-high heat, or if using an Instant Pot, turn on the sauté function to “normal” setting. Add one tablespoon of extra virgin olive oil and let it warm until it shimmers but does not smoke. This ensures the oil is hot enough to gently cook the onions and garlic without burning, which creates a rich, flavorful base for the stew.
- Sauté the Onions: Add the diced onions to the hot oil. Stir frequently for 2–3 minutes until they become translucent and soft. Sautéing the onions slowly allows their natural sweetness to develop, which forms a delicious foundation for the stew. Avoid browning them too much, as this can overpower the delicate flavors of the vegetables and lentils.
- Cook the Garlic: Add the crushed garlic to the pot and sauté for an additional 1–2 minutes. Stir constantly to prevent burning. Garlic cooks quickly and releases aromatic oils that infuse the stew with depth. Properly cooking the garlic at this stage ensures it blends seamlessly with the onions and vegetables for a rich, balanced flavor.
- Add the Shredded Vegetables: Next, add the shredded zucchini and carrots to the pot. Stir to combine, allowing the vegetables to coat in the aromatic oil and onion mixture. Cook for about 5 minutes, stirring occasionally, until the vegetables soften and release their natural moisture. This step enhances the stew’s texture and ensures a consistent, hearty bite in every spoonful.
- Incorporate the Lentils and Liquids: Add the rinsed red lentils, vegetable broth, crushed tomatoes, and dried thyme. Stir everything together thoroughly, making sure no lentils stick to the bottom of the pot. This prevents scorching and ensures the lentils cook evenly. The tomatoes provide acidity and richness, while the broth hydrates the lentils and blends the flavors together.
- Pressure Cook or Simmer: Instant Pot Method: If using an Instant Pot, stir the mixture again to remove any stuck lentils, then secure the lid. Set the pot to high pressure on manual mode for 10 minutes. After cooking, you can either perform a quick release by carefully turning the valve or let it naturally release for about 10 minutes for a softer texture.Stovetop Method: Reduce the heat to medium-low, partially cover the pot with a lid, and let it simmer for about 20 minutes. Stir occasionally to prevent sticking. The lentils should be tender but not mushy, and the vegetables should be fully cooked and soft.
- Check for Consistency and Seasoning: Once the lentils and vegetables are cooked, check the stew’s consistency. If it’s too thick, add a splash of vegetable broth or water and stir well. Taste and adjust seasoning if needed—consider a pinch of salt, a bit of black pepper, or extra herbs to enhance the flavor. The goal is a balanced, hearty stew that is comforting and flavorful.
- Serve and Garnish: Serve the stew hot over a bed of rice, pasta, or enjoy it on its own for a low-carb option. For added flavor or a bit of heat, sprinkle chili flakes or fresh herbs like parsley on top. The bright vegetables and rich lentils make this stew visually appealing as well as delicious.
Notes
- This Red Lentil Stew is naturally vegan, gluten-free, and packed with plant-based protein and fiber, making it a nutritious choice for everyday meals.
- To save time, you can shred the vegetables in advance or use a food processor.
- Rinsing the lentils before cooking removes excess starch and ensures they cook evenly without clumping.
- Adjust the liquid based on your preferred consistency—add more broth for a soupier texture or reduce it slightly for a thicker, stew-like result.
- This recipe is highly adaptable; feel free to add other vegetables like bell peppers, spinach, or sweet potatoes to customize it for your taste.
