Low-Sodium Lentil and Vegetable Stew with Spinach

By AislePrompt Editorial · Published 2026-06-22 · Updated 2026-06-22

A hearty, fiber-rich stew combining lentils and fresh vegetables, gently simmered and seasoned without added salt for a heart-healthy meal. This Mediterranean-inspired soup recipe (low sodium, vegetarian), ready in about 50 minutes, pairs brown lentils, rinsed, water, carrot, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup brown lentils, rinsed
• 4 cups water
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 3 cups fresh spinach leaves
• 1 tbsp lemon juice

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion, 1 diced carrot, and 1 diced celery stalk. Sauté for 6-7 minutes until softened and translucent.
2. Step 2: Stir in 2 minced garlic cloves and 1 tsp dried thyme; cook for 1 minute until fragrant.
3. Step 3: Add 1 cup rinsed brown lentils and 4 cups water to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes until lentils are tender.
4. Step 4: Once lentils are soft, stir in 3 cups fresh spinach leaves and 1/2 tsp black pepper. Cook uncovered for 3-4 minutes until spinach wilts.
5. Step 5: Remove from heat and add 1 tbsp fresh lemon juice to brighten flavors. Serve warm.