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Red Lentil Stew

Yields4 ServingsPrep Time5 minsCook Time40 minsTotal Time45 mins

This delicious Red Lentil Stew recipe is a comfort food recipe that follows the DASH diet guidelines. It's vegan, low-sodium, and nutritious.

It's a hearty meal destined to rank as one of your favorite comfort foods. Add a handful of spinach at the end of cooking if you like. A handful of fresh basil also rounds out the flavor profile well.

Red Lentil Stew – A Heart-healthy DASH Diet Comfort Food

 1 cup dried red lentils, rinsed
 1 yellow onion, chopped
 1 small yellow bell pepper, chopped
 1 rib celery, chopped
 2 cloves garlic, minced
 14 oz canned low-sodium diced tomatoes
 5 cups Veggie Broth (I like to make mine from homemade)

Spritz large soup pan with vegetable oil cooking spray and heat to medium.


Saute onions and garlic until translucent


Add all the fresh vegetables sauté for 2-3 minutes.


Add tomatoes, lentils, and vegetable broth to pot. Bring to a boil.


Reduce heat to low. Cover pot and simmer for about 30 minutes, till lentils are tender.


Ladle into soup bowls and serve.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 304
% Daily Value *
Total Fat 1g2%

Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 222mg10%
Potassium 801mg23%
Total Carbohydrate 55g19%

Dietary Fiber 19g76%
Sugars 11g
Protein 19g38%

Vitamin A 166%
Vitamin C 172%
Calcium 21%
Iron 42%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.