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Why You'll Love This one pot lentil and spinach stew with garlic for family meal prep
- Easy to Make: This recipe requires minimal preparation and can be cooked in under an hour, making it perfect for busy weeknights.
- Nutritious: Lentils and spinach are both packed with protein, fiber, and vitamins, making this stew a healthy and satisfying option.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make the recipe your own.
- One Pot Wonder: This recipe is cooked in just one pot, making cleanup a breeze and reducing waste.
- Affordable: Lentils and spinach are both affordable ingredients, making this recipe a budget-friendly option for families.
- Freezer-Friendly: This stew can be frozen for up to 3 months, making it a great option for meal prep or future meals.
- Flavorful: The combination of garlic, lentils, and spinach creates a rich and savory flavor profile that's sure to please even the pickiest eaters.
- Versatile: This stew can be served as a main course, side dish, or even used as a filling for wraps or sandwiches.
Ingredient Breakdown
The key ingredients in this recipe are lentils, spinach, garlic, onion, and vegetable broth. Lentils provide a boost of protein and fiber, while spinach adds a burst of vitamins and antioxidants. Garlic and onion add depth and flavor to the stew, while vegetable broth helps to bring all the ingredients together. When selecting these ingredients, be sure to choose fresh, high-quality options. For lentils, look for ones that are free of debris and have a uniform texture. For spinach, choose fresh leaves with no signs of wilting or damage. Garlic and onion should be firm and free of mold, while vegetable broth should be low-sodium and free of added preservatives.
How to Make one pot lentil and spinach stew with garlic for family meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat. This will help to prevent the garlic and onion from burning and create a flavorful base for the stew.
Add 1 medium onion, diced, and 3 cloves of garlic, minced, to the pot. Cook, stirring occasionally, until the onion is translucent and the garlic is fragrant, about 5 minutes.
Add 1 cup of brown or green lentils, rinsed and drained, and 4 cups of vegetable broth to the pot. Bring to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
Stir in 2 cups of fresh spinach leaves and cook, uncovered, until wilted, about 2-3 minutes.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs or a dollop of yogurt, if desired.
Let the stew cool, then refrigerate or freeze for later use. Reheat over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Tips for Perfect Results
Choose fresh, high-quality ingredients to ensure the best flavor and texture in your stew.
Lentils can become mushy and unappetizing if overcooked. Check for doneness by biting into a lentil - it should be tender but still retain some texture.
Adding spinach towards the end of cooking helps preserve its nutrients and flavor. Simply stir it in and cook until wilted.
Feel free to add your favorite spices or herbs to the stew to give it a unique flavor. Some options include cumin, paprika, or dried thyme.
In addition to onion and garlic, you can add other vegetables like carrots, celery, or bell peppers to the stew for added flavor and nutrition.
This stew is perfect for meal prep, as it can be refrigerated or frozen for later use. Simply reheat and serve for a quick and easy meal.
Common Mistakes to Avoid
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Not Rinsing the Lentils: Failing to rinse the lentils can result in a stew that's cloudy or gritty. Be sure to rinse them in a fine-mesh sieve before cooking.
Fix: Simply rinse the lentils in a fine-mesh sieve and drain well before adding them to the stew.
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Overcooking the Lentils: Overcooking the lentils can make them mushy and unappetizing. Check for doneness by biting into a lentil - it should be tender but still retain some texture.
Fix: Reduce the cooking time or check the lentils more frequently to avoid overcooking.
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Not Using Enough Liquid: Using too little liquid can result in a stew that's thick and dry. Be sure to use enough broth or water to cover the ingredients.
Fix: Add more broth or water to the stew and adjust the seasoning as needed.
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Not Seasoning to Taste: Failing to season the stew to taste can result in a dish that's bland or unappetizing. Be sure to taste and adjust the seasoning as needed.
Fix: Taste the stew and adjust the seasoning with salt, pepper, or other herbs and spices as needed.
Variations & Substitutions
Replace the vegetable broth with a vegan broth or stock, and omit any animal-derived ingredients.
Use gluten-free broth or stock, and be sure to check the ingredients of any store-bought broth or spices for gluten.
Add diced jalapenos or red pepper flakes to the stew for an extra kick of heat.
Add feta cheese, olives, and sun-dried tomatoes to the stew for a Mediterranean twist.
Add curry powder, cumin, and coriander to the stew for an Indian-inspired flavor.
Add diced tomatoes, cumin, and chili powder to the stew for a Mexican-inspired flavor.
Storage & Make-Ahead
Let the stew cool, then cover and store at room temperature for up to 2 hours.
Let the stew cool, then cover and refrigerate for up to 3 days. Reheat over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Let the stew cool, then transfer to an airtight container or freezer bag and freeze for up to 3 months. Thaw overnight in the refrigerator, then reheat over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use red or yellow lentils instead of brown or green?
While you can use red or yellow lentils, keep in mind that they have a slightly different texture and flavor. Red lentils are generally softer and more prone to breaking apart, while yellow lentils have a milder flavor. Brown or green lentils are preferred for this recipe due to their firmer texture and more robust flavor.
Can I add other vegetables to the stew?
Absolutely! Feel free to add your favorite vegetables, such as diced carrots, celery, or bell peppers, to the stew. Just be sure to adjust the cooking time and liquid accordingly to ensure that the vegetables are tender and the stew is flavorful.
Is this recipe vegan or gluten-free?
This recipe is vegetarian, but not necessarily vegan or gluten-free. However, you can easily make it vegan by using a vegan broth or stock and omitting any animal-derived ingredients. To make it gluten-free, use gluten-free broth or stock and be sure to check the ingredients of any store-bought broth or spices for gluten.
Can I serve this stew as a main course or side dish?
This stew is versatile and can be served as either a main course or side dish. You can serve it with crusty bread, over rice or quinoa, or as a filling for wraps or sandwiches.
Can I freeze this stew for later use?
Yes! This stew can be frozen for up to 3 months. Simply let it cool, then transfer to an airtight container or freezer bag and freeze. Thaw overnight in the refrigerator, then reheat over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
How do I reheat the stew without it becoming too thick?
To reheat the stew without it becoming too thick, simply add a splash of water or broth to the pot and heat it over low heat, stirring occasionally, until the desired consistency is reached. You can also add a little more broth or water if needed to thin out the stew.
one pot lentil and spinach stew with garlic for family meal prep
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups vegetable broth
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 medium carrot, chopped
- 1 can (14.5 oz) diced tomatoes
- 2 cups fresh spinach leaves
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Prepare the ingredients. Rinse the lentils and drain them. Chop the onion, carrot, and parsley. Mince the garlic.
- Step 2: Heat the oil in a large pot. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook until it's translucent, about 5 minutes.
- Step 3: Add the garlic and carrot. Add the minced garlic and chopped carrot to the pot. Cook for another 2-3 minutes, until the carrot starts to soften.
- Step 4: Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir well to combine.
- Step 5: Bring to a boil and simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 6: Add the spinach and parsley. Stir in the fresh spinach leaves and chopped parsley. Cook for another 2-3 minutes, until the spinach has wilted.
- Step 7: Serve and enjoy. Serve the stew hot, garnished with additional parsley if desired.
- Step 8: Store leftovers. Let the stew cool, then refrigerate or freeze it for later use.
Recipe Notes
- Storage tip: Store the stew in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the stew up to a day in advance and refrigerate or freeze it until ready to serve.
- Substitution: Substitute the spinach with kale or collard greens if desired.
- Pro tip: For an extra boost of flavor, add a squeeze of fresh lemon juice to the stew before serving.
- Variation: Add some heat to the stew by including a diced jalapeno pepper or red pepper flakes.
- Leftover idea: Use the stew as a filling for stuffed bell peppers or as a topping for a bed of quinoa or brown rice.
