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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)
1

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

2

Saute onions and garlic until translucent

3

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

4

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

5

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

6

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.