Vegan Lentil and Vegetable Stew

Servings: 4-6 – Estimated Calories: 350-400 calories per serving


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 1 small zucchini, chopped
  • 1 cup dried green or brown lentils, rinsed and drained
  • 4 cups vegetable broth
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 2 cups chopped kale or spinach
  • Juice of 1 lemon


  1. Heat olive oil in a large pot over medium heat. Add onion and garlic and cook for 2-3 minutes until fragrant.
  2. Add carrots, celery, and zucchini to the pot and cook for 5 minutes, stirring occasionally.
  3. Stir in lentils, vegetable broth, diced tomatoes with their juice, bay leaf, and thyme. Bring to a boil, then reduce heat to a simmer and cook, covered, for 25-30 minutes until lentils are tender.
  4. Season the stew with salt and pepper to taste. Remove the bay leaf and discard.
  5. Stir in the chopped kale or spinach and cook for an additional 5 minutes until wilted.
  6. Finish the stew with a squeeze of lemon juice and serve.

This Vegan Lentil and Vegetable Stew is rich in iron, fiber, and protein from lentils, and contains a variety of vegetables that provide vitamins and minerals essential for brain function.

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