High Fiber Lentil Vegetable Stew with 15g Fiber Per Bowl

Let me tell you about my absolute favorite weeknight lifesaver – this hearty high fiber lentil vegetable stew that’s been warming our bellies for years. I first threw it together one rainy evening when the fridge looked bare, and wow, did it surprise us! Packed with protein-rich lentils and colorful veggies, it’s become our go-to meal when we need something nourishing that actually fills you up.

What I love most (besides how ridiculously easy it is) is how this stew delivers serious nutrition without sacrificing flavor. The lentils give it that satisfying thickness while loading you up with fiber – we’re talking 15 grams per bowl! And here’s the best part: it tastes even better the next day as all those spices mingle together. Whether you’re vegetarian, just trying to eat healthier, or simply want a no-fuss dinner that doesn’t skimp on substance, this stew’s got you covered.

Why You’ll Love This High Fiber Lentil Vegetable Stew

This stew is the kind of meal that just makes you feel good from the first spoonful to the last. Here’s why it’s become my kitchen staple:

• It sticks with you – Between the lentils and all those chunky veggies, one bowl keeps me full for hours (no 3pm snack attacks!)
• Nutrition that doesn’t taste like punishment – 15g of fiber per serving? Yes please! And it actually tastes amazing.
• Weeknight magic – Just chop, dump, and simmer. I’ve made this half-asleep and it still turns out great.
• Endlessly adaptable – Swap veggies based on what’s in your fridge – it’s forgiving like that.

Ingredients for High Fiber Lentil Vegetable Stew

Gathering your ingredients is half the battle with this stew – and trust me, you probably have most of this in your pantry already! Here’s exactly what you’ll need (and how to prep it) for that perfect bowl of comfort:

• 1 cup dried lentils (rinsed well – I always check for little stones, just in case)
• 2 carrots (peeled and diced into little coins – about 1/4 inch thick)
• 1 medium onion (chopped – no need to be perfect, this is rustic cooking!)
• 2 cloves garlic (minced – or 3 if you’re feeling bold like I usually am)
• 1 bell pepper (any color, diced – I love the pop of red for color)
• 1 (14 oz) can diced tomatoes (with their juices – this is our flavor booster)
• 4 cups vegetable broth (low-sodium if you’re watching salt intake)
• 1 tsp cumin (that warm, earthy magic)
• 1 tsp paprika (smoked paprika takes it next-level if you have it)
• Salt and pepper (to taste – I always start with 1/2 tsp salt and adjust later)
• 2 tbsp olive oil (for sautéing – the good stuff if you’ve got it)

See? Nothing fancy, just real ingredients that work together beautifully. Now let’s get cooking!

How to Make High Fiber Lentil Vegetable Stew

Alright, let’s get this cozy pot of goodness going! Don’t let the simple steps fool you – this is where all the magic happens. I’ve made this stew so many times I could probably do it in my sleep, but I’ll walk you through each step so yours turns out perfect too. The key is taking your time with each stage – trust me, it’s worth it when you taste that first spoonful.

Step 1: Sauté the Vegetables

First, grab your favorite heavy-bottomed pot (I swear by my Dutch oven for this) and heat up that olive oil over medium heat – we’re not rushing this! You’ll know it’s ready when a little piece of onion sizzles right away. Toss in your chopped onions first – they need a head start to get beautifully translucent. Give them about 2 minutes to soften before adding the garlic (watch it doesn’t brown too fast!), then the carrots and bell pepper.

Now here’s my secret: let those veggies sweat and get friendly with each other for a good 5-7 minutes, stirring occasionally. You’re waiting for the carrots to just start losing their stiffness – when you can pierce one easily with a fork but it’s still got some resistance, you’re golden. That slight caramelization on the onions? That’s pure flavor gold right there.

Step 2: Add Lentils and Liquids

Time to bring in the main event! Dump in those rinsed lentils (make sure you drained them well) and give everything a good stir to coat them in all that flavorful oil. Now pour in your broth – I like to do this slowly while stirring to prevent splatters – followed by the entire can of tomatoes with their juices. The tomatoes add such a nice acidity that balances everything out.

Here comes the important part: sprinkle in your cumin and paprika and stir like you mean it! You want those spices evenly distributed before the liquid comes to a boil. I usually take this moment to scrape up any tasty browned bits from the bottom of the pot too – that’s where concentrated flavor lives. Once everything’s bubbling away happily, we’re ready for the final stage.

Step 3: Simmer and Season

Turn that heat down to low – you want a gentle simmer, not a rolling boil – and pop the lid on, leaving just a small crack for steam to escape. Now walk away for about 25 minutes (set a timer if you’re like me and get distracted). When you come back, give it a stir and check the lentils – they should be tender but not mushy. If they’re still too firm, give them another 5 minutes.

Now for my favorite part: tasting! Add salt and pepper a little at a time between tastes – remember, you can always add more but you can’t take it out. I usually start with 1/2 tsp salt and go from there. The stew should taste rich and balanced, with the lentils creamy and the veggies holding their shape. If it seems too thick, stir in a splash of hot water or broth until it’s just right.

Expert Tips for Perfect High Fiber Lentil Vegetable Stew

After making this stew more times than I can count, I’ve picked up a few tricks that take it from good to “wow, can I get your recipe?” good. Here are my can’t-live-without tips:

• Rinse those lentils! I know it’s an extra step, but skipping it means grittier stew. I rinse mine in a fine mesh strainer until the water runs completely clear.
• Broth is your best friend – if your stew looks too thick halfway through cooking, don’t panic! Just add hot water or broth 1/4 cup at a time until it’s perfect.
• Spice it your way – Try adding a pinch of chili flakes with the cumin for heat, or stir in a teaspoon of curry powder for an exotic twist.
• Patience pays off – Letting the stew sit for 10 minutes off heat before serving helps the flavors marry beautifully. I swear it tastes different (better!) every time I remember to do this.

Ingredient Substitutions and Notes

One of my favorite things about this stew is how forgiving it is! Here’s how to tweak it based on what you’ve got:

• Sweet potatoes for carrots – Adds natural sweetness and holds up beautifully (just dice them slightly smaller since they cook faster).
• Kale or spinach for bell peppers – Stir in greens during the last 5 minutes for a nutrition boost (I always massage kale first to soften it).
• Chicken broth for vegetable broth – Works perfectly if you’re not strictly vegetarian (I do this when my meat-loving husband requests it).
• Canned lentils – In a pinch? Use 2 (15 oz) cans, rinsed – just simmer for 10 minutes instead of 25.

The key is keeping the liquid-to-lentil ratio right – everything else is up for interpretation!

Serving Suggestions for High Fiber Lentil Vegetable Stew

Oh, the possibilities! This stew shines all on its own, but I love dressing it up depending on my mood. For ultimate comfort, serve it with a hunk of warm crusty bread – perfect for soaking up every last drop. When I’m feeling fancy, I’ll spoon it over quinoa and top with a dollop of Greek yogurt and fresh parsley. My kids go crazy when I sprinkle it with crispy roasted chickpeas for crunch. And on chilly nights? Just wrap your hands around the bowl as-is – pure cozy perfection!

Storing and Reheating Your High Fiber Lentil Vegetable Stew

Here’s the beautiful thing about this stew – it practically gets better with age! I always make extra because it keeps so well. Pop leftovers in an airtight container (I’m obsessed with my glass ones) and they’ll stay fresh in the fridge for up to 4 days. For longer storage, freeze portions in freezer bags laid flat – they’ll keep for 3 months and stack neatly.

When you’re ready to eat, reheat gently on the stove with a splash of water or broth to loosen it up (microwaving works too, just stir every minute). The lentils may thicken in the fridge – that’s normal! Just think of it as bonus texture. I’ve even eaten it cold straight from the container when I was in a hurry… not that I’m recommending that, but hey, desperate times!

High Fiber Lentil Vegetable Stew Nutrition

Now let’s talk about what makes this stew such a nutritional powerhouse – and why I feel zero guilt going back for seconds! While exact numbers can vary slightly based on your specific ingredients (like how big your carrot pieces are or which brand of broth you use), here’s the beautiful breakdown per generous bowl:

You’re looking at about 280 calories packed with 15g of fiber – that’s over half your daily needs in one sitting! The lentils and veggies team up to deliver 14g of plant-based protein too, keeping you satisfied for hours. And here’s my favorite part: all that goodness comes with just 6g of natural sugars and 7g of healthy fats (thank you, olive oil!).

I always remind my family that this isn’t just comfort food – it’s food that comforts your body too. The fiber helps digestion, the protein builds you up, and all those vitamins from the colorful veggies? Bonus! It’s the kind of meal that makes you feel nourished from the inside out.

FAQs About High Fiber Lentil Vegetable Stew

I get asked about this stew all the time – here are the most common questions that pop up (and my honest answers from years of making this recipe):

Can I use canned lentils instead of dried?
Absolutely! Use 2 (15 oz) cans of cooked lentils, rinsed well. Just reduce simmering time to 10 minutes since they’re already tender. The texture will be slightly softer, but still delicious.

How can I make this stew less salty?
Easy fixes: use low-sodium broth, skip added salt until the end, and rinse those canned tomatoes well. Taste before seasoning – you might not need extra salt at all!

My stew turned out too thick – what now?
No worries! Just stir in hot water or broth a splash at a time until it’s your perfect consistency. I’ve saved many an over-thickened batch this way.

Can I freeze this lentil stew?
You bet! It freezes beautifully for up to 3 months. Pro tip: freeze in portion-sized containers for easy single servings later.

What other veggies work well in this recipe?
Get creative! I’ve tossed in zucchini, sweet potatoes, even chopped kale during the last 5 minutes. Just adjust cooking times based on the veggie’s tenderness.

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