Simply Protein: A Tomato, Lentil and Zucchini Stew

A comforting lentil stew is a perfect plant-based dish for the cold but works just fine eaten cold on a warmer day when you need a quick-fix protein-packed lunch. Lentils are high-protein, high-fiber member of the legume family and are relatively quick and easy to prepare. At home, we make multiple variations of a lentil stew, depending on what vegetables are in season. 

We love zucchinis, especially in the summer. We can have them raw, roasted, braised - you name it. There is no reason not to put them in a hearty stew. You can choose any type of lentil and in this dish it will work. Just remember, red lentils are sweeter and can become more mushy. You can spice this mouthwatering vegan recipe up or down with turmeric, chillies or coriander. Bon Appetit!

 

Ingredients:

(serves 2 as a main dish, under 500 calories and roughly 25gr protein) 

  • 150 gr brown lentils 
  • 1 large zucchini, diced
  • 2 medium tomatoes, diced
  • 1 large yellow onion, diced
  • 2 cloves of garlic, finely chopped
  • 1 tablespoon of olive oil, extra to season
  • 1 teaspoon cumin to cook the lentils
  • salt and pepper to taste

Lentil Ingredients

 

How to Prepare:

  • In a large skillet over medium heat, sauté onions with olive oil for 5 minutes then add tomatoes and garlic. 
  • Rinse the lentils thoroughly with running cold water and drain. Add the lentils into the skillet and briefly stir to mix. Add cumin, salt and pepper. 
  • Add warm water just enough to cover the lentils and bring to a boil, then reduce heat, cover, and simmer for 20 minutes. The more stock of water you add, the more liquid your dish will become. Remember both tomatoes and zucchini will also release water content. 
  • Add zucchini and turn down the heat to simmer until your vegetables are cooked.
  • Garnish with coriander or parsley and a drizzle of olive oil

Lentil Cooked