Zucchini Lentil Stew
A hearty and flavorful zucchini lentil stew made with fresh vegetables, protein-rich lentils, and aromatic herbs. This one-pot vegetarian dish is easy to prepare, rich in fiber, low in fat, and perfect for a nourishing weeknight dinner or meal-prep option.
Equipment
- 1 medium saucepan (at least 3-quart)
- 1 wooden spoon or spatula
- 1 sharp knife
- 1 cutting board
- 1 Measuring cup set
- 1 Measuring Spoon Set
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small onion peeled and chopped
- 4 –6 cloves garlic peeled and chopped
- ½ sweet bell pepper seeded and chopped
- 2 medium carrots peeled and chopped
- 1 –1 ½ cups zucchini chopped (about 1 small zucchini, 6–7 inches)
- 1 jalapeño seeded and chopped
- 1 cup tomatoes peeled and chopped (with juices)
- 3 cups vegetable broth or bean cooking liquid about 1 ½ pints
- ½ cup dry lentils
- 2 teaspoons vegetable bouillon paste such as Better Than Bouillon
- 2 tablespoons fresh basil chopped
- 1 cup kale or spinach chopped
- Bacon salt to taste (or substitute salt + smoked paprika)
Instructions
- Prepare the Base Vegetables: Begin by heating a medium saucepan or soup pot over medium heat. Pour in the olive oil and allow it to warm until it shimmers lightly. Add the chopped onion and cook, stirring occasionally, for about 3–4 minutes until the onion becomes soft, translucent, and slightly golden around the edges. This gentle sautéing step develops the foundation of flavor for the stew.
- Build Aromatic Layers: Stir in the chopped garlic, sweet bell pepper, carrots, and zucchini. Cook the mixture for another 3–5 minutes, stirring frequently to prevent sticking. As the vegetables soften, they will release their natural sweetness, which balances the savory broth later. Allow the garlic to become fragrant but avoid browning it, as burnt garlic can make the stew bitter.
- Add Heat and Juiciness: Next, sprinkle in the chopped jalapeño for a mild, spicy kick. Stir it into the vegetables so the heat distributes evenly. Immediately add the chopped tomatoes along with their juices. Mix well, letting the tomatoes simmer briefly to create a light, flavorful base. The natural acidity of the tomatoes also brightens the stew and helps balance the earthy lentils.
- Incorporate Lentils and Broth: Pour in the vegetable broth (or bean cooking liquid) and stir to combine. Add the dry lentils along with the bouillon paste for extra depth of flavor. Mix everything thoroughly to ensure the bouillon dissolves evenly into the liquid. Raise the heat slightly to bring the stew to a gentle boil, then reduce it to a steady simmer.
- Simmer Until Lentils Are Tender: Cover the pot with a lid and let the stew cook on a gentle simmer for 20–30 minutes, stirring occasionally to prevent the lentils from sticking to the bottom. During this time, the lentils will soften and expand, thickening the stew naturally. Begin checking them around the 20-minute mark; they should be tender but not mushy. If needed, add a splash of water or broth to maintain your preferred consistency.
- Finish with Fresh Greens and Herbs: Once the lentils are fully cooked, stir in the freshly chopped basil and your choice of kale or spinach. Allow the greens to wilt in the hot stew for 2–3 minutes, preserving their vibrant color and nutrients. Taste the stew and season with bacon salt for a smoky-salty depth. If you don’t have bacon salt, a blend of regular salt and smoked paprika works wonderfully as a substitute.
- Adjust and Serve Warm: Before serving, give the stew a final stir and adjust seasonings as needed. If you prefer a bolder flavor, add an extra pinch of herbs or a dash more smoked paprika. Ladle the hot stew into bowls and serve immediately while the flavors are at their peak. Enjoy it as a standalone meal with crusty bread, or pair it with a simple salad for a complete, nourishing dinner.
Notes
- This stew is naturally vegetarian and can be made vegan with plant-based bouillon.
- Lentils add plant-based protein and make the dish filling without being heavy.
- Zucchini keeps the stew light, fresh, and nutrient-rich.
- Fresh basil and greens brighten the flavor at the end—don’t skip them.
- Adjust spice level by keeping or removing jalapeño seeds.
- Bacon salt provides a smoky depth, but smoked paprika plus salt is an excellent substitute.
- The stew thickens as it sits, so add a splash of broth when reheating.
