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Lentils with vegetables

Brown lentils, boiled and then mixed with a sauté of garlic, onion or leek, carrot and red pepper, with spices to taste. No meat or cured sausages.

Lentils with vegetables

At a glance

  • Prep10 min
  • Cooking40 min
  • Total50 min
  • DifficultyEasy

Allergens

  • None of the fourteen declarable allergens

Who this recipe is for

A filling, 100% plant-based stew that fits a weight-loss plan and suits vegetarians or anyone looking to eat less meat.

Ingredients

Step by step

  1. Bring the brown lentils to the boil in a pot of water with a pinch of salt and cook until tender (about 25 minutes for dried brown lentils); drain and set aside.
  2. Pour a tablespoon of olive oil into a frying pan and gently sauté the chopped garlic with the chopped onion or leek.
  3. Wash and dice the carrot and red pepper, add them to the pan and season to taste with spices such as oregano, pepper or a little curry.
  4. Cook over a medium heat until the vegetables are soft and well cooked down.
  5. Add the cooked lentils to the pan with the vegetables and stir well for two minutes to combine the flavours. Adjust the salt.
  6. Plate up and serve hot.

Adaptations

How to change it depending on the day. Each change keeps the dish, it does not replace it.

  • If you are short on time

    Use cooked tinned lentils (about 150-200 g, drained), rinsing them with water before adding them to the sautéed vegetables.

  • If you prefer a brothier dish

    Put all the ingredients, uncooked, in a pot, cover with vegetable stock and simmer for 30-35 minutes instead of sautéing them.

  • To make it easier to digest

    Add a pinch of ground cumin or a bay leaf while the lentils cook, and chew slowly.

How to store it

They keep for 3 days in the fridge, in a closed container, and often taste better on the second day. If you freeze them, do it in portions and defrost in the fridge. Reheat until piping hot in the centre.

Common mistakes and how to avoid them

  • If the lentils break apart and turn to mush, the water was at a fast boil. Turn it down to a gentle simmer and taste one at 20 minutes.
  • The dish turns out dry when lentils and sofrito are combined with no liquid. Set aside half a glass of the cooking water before draining and stir it in as you mix.
  • Paprika burns in seconds and makes the whole stew bitter. Take the pan off the heat when you add it and stir straight away.

Variations

  • Red lentils instead of pardina lentils. They cook much faster, break down and give a creamier stew. Keep an eye on them from 15 minutes.
  • Chopped spinach or chard in the last two minutes, to add leafy greens without changing anything else.
  • A splash of apple cider vinegar or lemon juice on the plate, just before eating, brings out the flavour of the paprika.

Frequently asked questions

Do you have to soak lentils?

Pardina lentils do not need it. Rinse them, pick out any small stones and cook them straight in water. If you buy another variety, check the packet. Some large or older lentils need longer, but not soaking.

How long do pardina lentils take to cook?

About 25 minutes from when the water comes to the boil, according to this recipe. The time varies with the brand and how old they are, so taste one before draining. It should be tender inside without falling apart.

Can you freeze lentils with vegetables?

Yes. Freeze them in single portions once cold and defrost in the fridge. When reheating, add a little water or stock, because pulses absorb liquid and the stew thickens.

What it provides

Lentils are rich in slowly absorbed complex carbohydrates, dietary fibre and plant protein, which makes them very filling. Red pepper is particularly rich in vitamin C, a micronutrient that substantially helps the body absorb the plant-based iron in legumes. Leaving out cured meats and processed meat significantly reduces the dish’s saturated fat.

The dietitian's tip

For the characteristic flavour of a traditional stew without adding saturated fat, use sweet paprika from La Vera and cook the garlic and onion well. Pairing legumes with foods rich in vitamin C, such as raw or briefly cooked red pepper, improves the absorption of plant-based iron.

This is one of our recipes for weight loss. More recipes with legumes: chickpeas with spinach and cod and lentil soup.

What a recipe is not

This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.

If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.

Where this recipe comes from

Other recipes that fit the same way

Would you like a plan made for you?

A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.

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Alimmenta, registered dietitians
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