This stew is designed with gut health in mind. Lentils provide prebiotic fiber that feeds the good bacteria in your gut, spinach adds antioxidants and vitamins, while warming spices like turmeric and cumin help fight inflammation. It’s family-friendly, budget-friendly, and ideal for both lunch and dinner.
Ingredients (Serves 4-6)
- 1 cup dried green or brown lentils (rinsed)
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 2 cups fresh spinach, roughly chopped
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp turmeric
- ½ tsp smoked paprika
- 1 bay leaf
- Salt and pepper, to taste
- Juice of ½ lemon (for brightness)
- Fresh parsley or cilantro, for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery, sauté for 5 minutes until softened.
- Stir in garlic, cumin, turmeric, and smoked paprika. Cook for 1 minute until fragrant.
- Add lentils, diced tomatoes, vegetable broth, and bay leaf. Stir well, bring to a boil, then reduce heat to low.
- Cover and simmer for 25–30 minutes, until the lentils are tender.
- Stir in spinach and cook for 2–3 more minutes until wilted.
- Season with salt, pepper, and lemon juice. Remove the bay leaf.
- Serve warm, garnished with fresh herbs and a drizzle of olive oil if desired.
Kid-Friendly Tip: Serve with whole-grain pita or top with shredded cheese for a more familiar flavor.
Fuel your body with healing foods this fall. Try this Lentil & Spinach Gut-Healing Stew and give your gut – and your family – the nourishment it needs.
Ready to fuel your body with clean, healing ingredients? Let’s craft a personalized meal plan that supports your wellness goals—book a nutrition consultation today!
