This zucchini lentil stew is a wholesome, plant-based comfort dish that combines hearty lentils, tender vegetables, and fragrant herbs for a nutrient-dense meal.
Packed with plant-based protein, dietary fiber, and healthy fats, it’s a nourishing choice that’s naturally low in saturated fat.
Quick to prepare and deeply satisfying, this one-pot stew is perfect for everyday cooking, weeknight dinners, or meal prep since it reheats beautifully and keeps you full for hours.
Zucchini Lentil Stew
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.
Chef’s Secrets for Better Flavor
For the most flavorful stew, take time to sauté the onion until golden before adding other vegetables.
This caramelization enhances sweetness and depth.
When cooking lentils, keep the simmer gentle to avoid splitting or mushiness—low and slow produces the best texture.
Adding fresh herbs at the end preserves their bright, aromatic quality.
Finally, don’t hesitate to adjust the seasoning gradually; tasting as you go ensures a perfectly balanced dish that matches your preference.
Serving Suggestions for Every Occasion
This zucchini lentil stew is hearty enough to be enjoyed on its own, but it pairs beautifully with crusty whole-grain bread, flatbread, or a side of rice for a more filling meal.
For a lighter option, serve it with a crisp green salad or roasted vegetables.
It also makes a wonderful starter before a Mediterranean-inspired main course.
When entertaining, consider topping each bowl with a drizzle of olive oil, a sprinkle of fresh herbs, or even crumbled feta for added flair.
Storage Tips for Lasting Freshness
Allow the stew to cool completely before storing.
Transfer leftovers into airtight containers and refrigerate for up to 4–5 days.
The flavors continue to develop, making it taste even better the next day.
For longer storage, freeze portions in freezer-safe containers or bags for up to 3 months.
When reheating, thaw overnight in the refrigerator and warm gently on the stovetop, adding a splash of broth or water to restore the original consistency.
Frequently Asked Questions
1. Can I use canned lentils instead of dry?
Yes, but since canned lentils are already cooked, add them during the last 10 minutes of cooking to avoid over-softening. Reduce simmering time accordingly.
2. How can I make this stew spicier?
To increase the heat, leave the seeds in the jalapeño or add a pinch of red pepper flakes. Adjust gradually so the spice level doesn’t overwhelm the other flavors.
3. What type of lentils work best?
Brown or green lentils hold their shape well and are ideal for this stew. Red lentils can be used but will cook faster and create a creamier texture.
4. Can I make this stew in advance?
Absolutely! This recipe is meal-prep friendly. The flavors deepen as it sits, so making it a day ahead can make it even more delicious.
5. What can I substitute for kale or spinach?
Any tender leafy green works—try Swiss chard, collard greens, or even arugula for a peppery twist. Just add them near the end of cooking so they retain their color and nutrients.
