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Bowl of high-protein lentil stew with vegetables and grated Parmesan

High-Protein Lentil Stew

A cheap, hearty lentil stew with vegetables, bone broth, warm spices and a squeeze of lemon. About 28 g of protein and 10 g of fiber per bowl.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 bowls
Calories: 370
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion chopped
  • 2 carrots diced
  • 2 celery stalks diced
  • 4 garlic cloves minced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp ground turmeric
  • 2 tbsp tomato paste
  • 1 lb dried green or brown lentils about 2¼ cups, rinsed
  • 14.5 oz canned diced tomatoes 1 can
  • 4 cups chicken bone broth or regular broth
  • 2 cups water
  • 1 bay leaf
  • 3 cups kale or spinach chopped
  • 1 tbsp lemon juice
  • salt and black pepper to taste
  • 6 tbsp grated Parmesan to serve

Method
 

  1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots and celery and cook for 6–8 minutes until softened.
  2. Add the garlic, cumin, smoked paprika, turmeric and tomato paste and cook for 1 minute, stirring, until fragrant.
  3. Add the lentils, diced tomatoes, broth, water and bay leaf. Bring to a boil, then lower the heat, cover partially and simmer for 30–35 minutes, until the lentils are tender.
  4. Stir in the kale or spinach and cook for 3–5 minutes until wilted. Remove the bay leaf.
  5. Add the lemon juice, season with salt and pepper, and serve each bowl topped with 1 tbsp of grated Parmesan.

Notes

Regular broth: about 23 g of protein per bowl. Vegan: use vegetable broth and skip the Parmesan, about 21 g.
Cost is about $2 per bowl with bone broth, or about $1.60 with regular broth.