Gentle Red lentil and bean stew recipes
Warm, soft, and simple to cook, this red lentil stew fits quiet evenings and small kitchens. The recipe follows the Nutritional Pyramid 2026–2030 with vegetables first, whole grains or soft sides, and plant-forward protein.
This stew is convenient when you cook for one or two. It uses a single pot and soft vegetables so there’s minimal chopping and few dishes to wash. The red lentils break down as they cook, making a creamy, comforting texture without heavy processing.
Portion size, gentle textures, and simple flavors make it easy to enjoy now and to reheat later. You can adjust spices, add more broth for a thinner soup, or blend a bit for an extra-smooth bowl.
Ingredients You’ll Need
- 3/4 cup red lentils, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 small onion, finely chopped (about 3/4 cup)
- 1 medium carrot, peeled and diced small
- 1 garlic clove, minced
- 1/2 teaspoon ground cumin
- 1/4 teaspoon turmeric (optional)
- 1/4 teaspoon smoked paprika or sweet paprika
- 1/2 cup canned diced tomatoes, or 1 fresh tomato diced
- 2 cups low-sodium vegetable broth (add more for thinner texture)
- 2 cups fresh spinach or 1 cup frozen spinach
- Juice of 1/2 lemon (about 1 tablespoon)
- Salt and black pepper to taste
- Optional: 1/4 cup canned cannellini beans, rinsed (for added creaminess and extra protein)
- To serve: soft cooked rice, mashed potato, or a slice of soft whole-grain bread
You can serve this red lentil stew with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Heat the olive oil in a medium saucepan over medium heat. Add the onion and carrot. Cook, stirring, until very soft, 6–8 minutes.
- Add the garlic, cumin, turmeric, and paprika. Cook 30–60 seconds until fragrant.
- Stir in the diced tomatoes, rinsed lentils, and vegetable broth. Bring to a low boil, then reduce to a gentle simmer.
- Cover and simmer for 15–20 minutes, stirring once or twice, until the lentils are soft and beginning to break down. For a silkier texture, mash a few lentils in the pot or use an immersion blender for a short burst.
- Stir in the spinach and canned beans (if using). Cook 2–3 minutes until the spinach wilts and the beans are heated through.
- Remove from heat and stir in lemon juice. Taste and add salt and pepper as needed. Serve warm with your chosen soft side.
Tips and Easy Variations
Texture tips
- Make it even softer: cook an extra 5–10 minutes with the lid on or gently blend half the stew for a very smooth texture.
- Lighter for digestion: rinse lentils well and use extra broth so the stew is looser and easier to digest.
- Chewing tip: cook vegetables until very soft and mash part of the stew for an easier-to-chew meal.
Flavor and protein swaps
- Reduce salt: use low-sodium broth and add salt sparingly at the end or skip it and finish with lemon and herbs.
- Protein swap: add soft-cooked white beans instead of or in addition to red lentils for a chunkier, gentle stew.
- Flavor change: stir in a spoonful of plain yogurt or mashed avocado just before serving for creaminess and mild tang.
Serving and extras
- Serve with soft-cooked rice, mashed potatoes, or a slice of soft whole-grain bread for an easy meal.
- For an extra-smooth bowl, use an immersion blender briefly or mash some lentils with the back of a spoon.
- Try adding a bay leaf during simmering for gentle extra flavor; remove before serving.
Top gentle-eating tips
- Rinse lentils well before cooking to remove dust and reduce any bitterness.
- Use low-sodium broth and season at the end to control salt.
- Mash or blend part of the stew for a smoother, easier-to-chew texture.
Storage and Leftovers
Fridge
Cool the stew to near room temperature and store in an airtight container in the fridge for up to 3 days.
Freezer
Freeze portions in shallow containers for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove with a splash of water or broth to loosen the texture and heat through evenly.
Conclusion
Give this red lentil and bean stew recipes a try for a small, comforting meal that’s gentle on the stomach and aligned with the Nutritional Pyramid 2026–2030.
It’s simple, soft, and built around vegetables and plant protein—great for one or two servings and easy to adapt to personal taste or digestive needs.
FAQ
Can I make this completely smooth?▶
Yes. Blend all or half the stew with an immersion blender until smooth. Add a splash of broth if it gets too thick.
Can I use brown or green lentils instead?▶
Brown or green lentils hold their shape and take longer to cook. Use them, but increase simmer time and expect a firmer texture.
Is this suitable for freezing?▶
Yes. Freeze in single portions for up to 2 months. Thaw overnight in the fridge and reheat gently.
Can I use canned beans instead of lentils?▶
You can add canned beans for extra protein, but lentils are the main source of the soft, creamy texture in this recipe.
How do I reduce sodium?▶
Use low-sodium broth and limit added salt. If your doctor advised you, follow their recommendations and finish with lemon and herbs instead of salt.
