Lentil and Vegetable Stew

Lentil and Vegetable Stew is a warm, comforting high-volume eating dish, perfect for those seeking a hearty, nutritious meal without a high calorie count. This stew embodies the principles of high-volume eating, combining fiber-rich ingredients with lean proteins to create a satisfying and healthful meal.

Lentils are the heart of this stew, providing a delicious and nutritious base. As an excellent plant-based protein source, they not only keep you feeling full but also support muscle recovery and growth. Their high fiber content aids in digestion and helps prolong the feeling of fullness, making this stew not only satisfying but also a great option for weight management.

In addition to lentils, this stew features an assortment of vegetables including carrots, celery, and tomatoes. These vibrant vegetables not only add color to the dish but also infuse it with essential nutrients, vitamins, and minerals. Low in calories but high in fiber, they contribute to the stew's volume without significantly increasing its calorie content. This means you can enjoy a generous portion without worrying about overindulging.
To further enhance the texture and nutritional profile of the stew, you can include potatoes or sweet potatoes. These starchy vegetables provide satiating carbohydrates, giving the dish a heartiness that is both comforting and sustaining. They also bring additional vitamins, minerals, and antioxidants to the table, making the stew even more nutritious.

With its flavorful combination of lentils, vegetables, and optional potatoes or sweet potatoes, this Lentil and Vegetable Stew is a satisfying meal that nourishes both body and soul. Whether you're looking for a comforting dinner or a meal-prep option for the week, this dish ticks all the boxes for a high-volume eating experience that won't disappoint.

Ingredients

• 1 cup lentils, rinsed

• 2 carrots, diced

• 2 celery stalks, diced

• 1 onion, diced

• 3 cloves garlic, minced

• 2 potatoes or sweet potatoes, cubed

• 1 can diced tomatoes

• 4 cups vegetable broth

• 1 tsp thyme

• 2 bay leaves

• Salt and pepper to taste

• Olive oil for sautéing

Instructions

1. Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté until softened.

2. Add Lentils and Potatoes: Stir in lentils and potatoes/sweet potatoes.

3. Simmer Stew: Add diced tomatoes, vegetable broth, thyme, bay leaves, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils and potatoes are tender.

4. Final Touches: Remove bay leaves before serving. Adjust seasoning as needed.

5. Serve: Serve the stew hot, optionally with a sprinkle of fresh parsley.

Nutritional Information (Per Serving, Serves 4)

• Calories: ~300 kcal

• Protein: ~12 g

• Fiber: ~10 g

• Fat: ~5 g (mostly from olive oil)

• Carbohydrates: ~50 g