Low-Sodium Lentil and Vegetable Stew with Spinach
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 soups (low sodium, vegetarian) ready in about 50 minutes pairs brown lentils, rinsed, water, medium 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 a quick salad or grain on the side. 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
Instructions
- 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.
- Step 2: Stir in 2 minced garlic cloves and 1 tsp dried thyme; cook for 1 minute until fragrant.
- 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.
- 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.
- Step 5: Remove from heat and add 1 tbsp fresh lemon juice to brighten flavors. Serve warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Sodium Lentil and Vegetable Stew with Spinach take to make?
Total time is about 50 minutes (10 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Sodium Lentil and Vegetable Stew with Spinach?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep brown lentils, rinsed from drying out.
Can I substitute ingredients in Low-Sodium Lentil and Vegetable Stew with Spinach?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Sodium Lentil and Vegetable Stew with Spinach for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Sodium Lentil and Vegetable Stew with Spinach low sodium?
Yes — this recipe is tagged low sodium, vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
