Lentil and Spinach Stew with Lemon
A cozy Mediterranean lentil and spinach stew brightened with fresh lemon. The lentils and spinach make it rich in plant-based iron, and the lemon's vitamin C is there to help your body absorb that iron.
- Prep
- 10 min
- Cook
- 25 min
- Total
- 35 min
- Servings
- 1
Ingredients
- 80gdried brown or green lentils (rinsed)
- 100gfresh spinach (or 80g frozen)
- 1tbspextra virgin olive oil
- 0.5mediumyellow onion, finely chopped (~70g)
- 2clovesgarlic, minced
- 1mediumripe tomato, diced (~120g) or 120g canned diced tomato
- 1tspground cumin
- 0.5tspsweet paprika
- 350mllow-sodium vegetable broth or water
- 0.5wholelemon (juice, ~1.5 tbsp, plus wedge to serve)
- 0.25tspsalt (to taste)
- 1pinchblack pepper
- 2tbspfresh parsley or cilantro, chopped (optional)
Instructions
- 01
Heat the olive oil in a small pot over medium heat. Add the chopped onion and cook for 3-4 minutes until softened and translucent.
- 02
Stir in the garlic, cumin, and paprika and cook for 30 seconds until fragrant.
- 03
Add the diced tomato and cook for 2-3 minutes until it starts to break down.
- 04
Add the rinsed lentils and the broth. Bring to a boil, then lower to a gentle simmer. Cover and cook for 20-25 minutes, stirring occasionally, until the lentils are tender. Add a splash more water if it gets too thick.
- 05
Stir in the spinach and cook for 2-3 minutes until just wilted.
- 06
Turn off the heat and stir in the lemon juice. Season with salt and pepper to taste.
- 07
Serve warm in a bowl, topped with fresh parsley and an extra lemon wedge to squeeze over.
Nutrition (per serving)
- Calories
- 460kcal
- Protein
- 22g
- Carbs
- 52g
- Fat
- 15g
- Fiber
- 17g
- Selenium
- 6mcg
- Zinc
- 3mg
- Iron
- 10mg
- B12
- 0mcg
- Iodine
- 5mcg
- Sodium
- 600mg
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