Quick and Healthy Zucchini Lentil Stew
A comforting and nourishing stew loaded with zucchini, lentils, and fresh vegetables. Quick to prepare, plant-based, and high in fiber, this Zucchini Lentil Stew is perfect for a satisfying weeknight meal or make-ahead lunch.
Equipment
- 1 Medium Saucepan
- 1 Cutting board
- 1 Chef’s knife
- 1 Wooden Spoon or Spatula
- Measuring cups and spoons
Ingredients
- 1 tbsp extra virgin olive oil
- 1 small onion chopped
- 4 –6 garlic cloves minced
- ½ sweet bell pepper chopped
- 2 medium carrots chopped
- 1 –1½ cups zucchini chopped (about 1 small zucchini)
- 1 jalapeno seeded and chopped
- 1 cup tomatoes peeled and chopped (with juices)
- 1½ pints vegetable broth or bean juice
- ½ cup dry lentils
- 2 tsp better than bouillon or vegetable bouillon
- 2 tbsp fresh basil chopped
- 1 cup kale or spinach chopped
- Bacon salt to taste (or use salt + smoked paprika)
Instructions
- Prepare the Vegetables: Start by gathering all your fresh vegetables and washing them thoroughly under cold running water. Peel and finely chop the onion and garlic, ensuring the pieces are uniform for even cooking. Dice the sweet bell pepper and carrots into small, bite-sized chunks. Chop the zucchini into roughly ½-inch pieces, keeping them consistent to cook evenly. Seed and finely chop the jalapeno for a subtle heat. Set all vegetables aside in separate bowls to streamline the cooking process.
- Heat the Olive Oil: Place a medium-sized saucepan or pot over medium heat. Pour in 1 tablespoon of extra virgin olive oil and swirl the pan gently to coat the bottom evenly. Allow the oil to warm until it shimmers slightly, but avoid letting it smoke. This step ensures the vegetables will sauté properly without sticking and allows their natural flavors to bloom.
- Sauté the Aromatics: Add the chopped onion to the heated oil. Stir frequently with a wooden spoon or spatula, cooking until the onion becomes soft, translucent, and slightly golden—this should take around 3–4 minutes. Next, add the minced garlic and continue to sauté for another 1–2 minutes, stirring constantly to prevent burning. The aroma should become fragrant and inviting, signaling that the base of the stew is ready.
- Cook the Vegetables: Add the chopped bell pepper, carrots, and zucchini to the pan. Stir to combine them with the aromatics. Continue cooking for about 3–5 minutes, allowing the vegetables to soften slightly while retaining some bite. This step brings out the natural sweetness of the carrots and zucchini and builds the foundational flavor for the stew.
- Add Heat and Tomatoes: Carefully stir in the chopped jalapeno, distributing it evenly throughout the vegetables. Then add the peeled and chopped tomatoes along with their juices. Stir well to combine. The tomatoes will begin to release their juices, adding a rich, tangy base to the stew. Allow the mixture to simmer gently for 2–3 minutes to blend the flavors.
- Incorporate Lentils and Broth: Pour in 1½ pints of vegetable broth or bean juice and stir. Add the dry lentils and 2 teaspoons of “Better Than Bouillon” or vegetable bouillon to the pot. Mix everything thoroughly, making sure the lentils are fully submerged in the liquid. Increase the heat slightly to bring the stew to a gentle boil.
- Simmer Until Tender: Once the stew reaches a boil, reduce the heat to low and cover the pot with a lid. Allow the stew to simmer for 20–30 minutes, stirring occasionally. Check the lentils for doneness—they should be tender but not mushy.Simmering slowly ensures the flavors meld beautifully, creating a rich, hearty, and satisfying stew.
- Add Fresh Greens and Herbs: Remove the lid and stir in 2 tablespoons of freshly chopped basil and 1 cup of chopped kale or spinach. Stir gently until the greens are wilted but still vibrant. The herbs add freshness and depth, while the leafy greens provide added nutrients and texture to the stew.
- Season to Taste: Finally, season the stew with bacon salt to taste—or alternatively, use a combination of regular salt and smoked paprika to achieve a smoky, savory flavor. Taste and adjust the seasoning as needed, balancing the flavors to your preference.
- Serve and Enjoy: Ladle the stew into bowls while hot. Optionally, garnish with additional fresh basil or a drizzle of olive oil for extra flavor. Serve immediately with crusty bread, over rice, or enjoy it as a standalone comforting meal. This stew also reheats beautifully, making it perfect for leftovers or meal prep.
Notes
- Use fresh, firm vegetables for the best flavor and texture.
- Adjust the jalapeno according to your preferred spice level.
- Lentils don’t require soaking, but rinsing them helps remove dust or debris.
- Substitute kale with spinach or Swiss chard if preferred.
- Bacon salt adds a smoky depth, but smoked paprika plus regular salt works well for a vegan version.
- For a thicker stew, cook uncovered for the last 5–10 minutes to reduce liquid.
- This stew is meal-prep friendly and reheats beautifully in a microwave or on the stovetop.
