Lentil & Spinach Stew {oil-free}

A simple, warming, oil-free stew filled with so much goodness!

. . .

this is for the days when you want something warm and filling, without too much effort on your part.

no details, please, straight to the recipe ➪

This is a really simple stew with minimal effort on your side. It is also really nutritious, oil-free and could be a one-pot meal (if you opt out of the rice and decide to have a slice of toasted sourdough bread instead).

Among legumes, lentils have the second-highest antioxidant content (after black beans) and offer high levels of protein, iron, zinc, and folate. A diet rich in legumes may help reduce cholesterol, hypertension and offers significant anti-inflammatory effects, as well {source - nutritionfacts.org}.

Lentils and brown rice are nutritious on their own, but by pairing them together you get some added benefits. They both have high amounts of dietary fiber - lentils have more insoluble (pretty much our digestive system’s best friend = happy poo) and brown rice have more soluble (helps reduce cholesterol and promotes stable blood sugar levels).

needed ingredients

preparation details

It is important to clean the leek properly as some tend to have plenty of dirt stuck in them. To do that, cut the leek into 6” long pieces, then cut once more lengthwise and soak in water for about 5 min. Rinse a couple of times and you should be good to go.

A simple way to avoid using oil when sautéing vegetables is to use a bit of white wine (I keep a bottle of cheep Pinot Grigio in the fridge just for cooking) to deglaze the pot. It works just as well and it adds more flavor to the soup. If you do not want to use wine, you can use vegetable stock or water instead.

Adding the spices to the sautéed vegetables and letting them cook for a bit before adding the vegetable stock helps to release their aromas, while the Tamari sauce gives a nice depth to the overall flavor.

The spinach might look like it is too much and it will not fit, but worry not, just keep stirring it as you place it in the pot. As you stir it in, it starts to wilt right away and it will look like it is ‘melting’ away. Adding lemon, which is rich in vitamin C, helps our body with the iron absorption from the spinach.

I love garnishes as I believe they add a nice visual touch to a dish, as well as depth of flavor. Here I kept it quite simple - just a bit of chopped parsley and some black cumin seeds, but if you are feeling adventurous, you can add a bit of lemon zest as well.

According to studies, daily consumption of Black cumin, also known as Nigella sativa, have been linked to improving cholesterol levels, blood pressure, and blood sugar control, as well as accelerate the loss of body fat (link for source). Black cumin is not in the same family as cumin and it has a mild peppery flavor - sort of a combination between black pepper, cumin and onion. I typically add it to soups, salads, on top of avocado toasts and pretty much anywhere I can because I simply find it delicious.

recipe

Lentil & Spinach Stew

Simple, warming, oil-free stew filled with so much goodness! This minimal effort dish is perfect for a mid-week meal and can be easily stored in the freezer.

{vegetarian & vegan friendly}

Author: The Kitchen Plot

Prep Time: 10 min.

Cook Time: 40 min.

Overall Time: 50 min.

Serves: 4 - 6

Perfect for: lunch, dinner

Keeps for: fridge - 3 days

freezer - 1 month

Method:

If you are serving the stew with rice, now is the time to prepare it according to the instructions on the packaging and then set aside.
Place a medium-sized pot over medium heat.
Add the leek and sauté for 5 min., stirring occasionally. Add a bit of wine for deglazing, stir well and cook for another minute.
Add the garlic and carrots and let cook for 2 - 3 min.
Add the spices through the Tamari sauce to the pot and mix well. Let it cook for 2-3 min.
Add the lentils, vegetable stock and water, and stir well. Bring up the heat until it comes up to a boil, but then reduce to low and let simmer for 30 min.
Add the spinach, lemon juice and zest, stir well and let cook for 10 min.
Serve the stew over rice, garnished with parsley and black cumin seeds.
If you are storing the stew in the freezer, be sure not to include the rice (it is simply one of the foods that does not do well in the freezer). Whenever you would like to use the leftovers, simply heat-up in a pot over medium-high heat and enjoy with a piece of toasted sourdough bread.
Bon appétit!