Transport yourself to the French countryside with a bowl of this rustic and elegant lentil stew. We’re using French green lentils, often called Puy lentils, which are celebrated as the ‘Rolls-Royce’ of the lentil world. Grown in the volcanic soil of Auvergne, they hold their shape beautifully when cooked and offer a delicate, peppery flavour. Paired with the subtle anise notes of fresh fennel and a bright hint of lemon, this dish is a masterclass in simple, wholesome ingredients coming together to create something truly special. It’s nourishing, packed with plant-based protein, and incredibly comforting.
Ingredients
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 bulb fennel, chopped, about 2 cups / 500 mL
• 5 cups / 1.25 L water
• 1 cup / 250 mL Puy or other French green lentils
• 2 cups / 500 mL diced tomatoes
• 1 teaspoon / 5 mL dried thyme
• 1 teaspoon / 5 mL dried basil
• 1/2 teaspoon / 2 mL minced lemon peel
• 1 teaspoon / 5 mL salt
• 1/4 teaspoon / 1 mL black pepper
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion, minced garlic, and chopped fennel. Sauté for 5 minutes, or until the onion is soft and translucent.
3. Pour in the water and add the lentils, diced tomatoes, dried thyme, dried basil, and minced lemon peel. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 45 to 60 minutes, or until the lentils are tender but still hold their shape.
5. Stir in the salt and pepper. Taste and adjust seasoning if necessary before serving warm.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 157
• Protein: 10 g
• Fat: 3 g
• Carbohydrates: 24 g
• Dietary Fibre: 5 g
• Iron: 4 mg
• Potassium: 539 mg
• Sodium: 407 mg
Pro Tips
• For a richer, deeper flavour, substitute the water with an equal amount of vegetable broth.
• Don’t discard the fennel fronds! Finely chop them and sprinkle over the finished dish for a fresh, anise-flavoured garnish.
• Add a squeeze of fresh lemon juice just before serving to brighten up all the flavours.
• Rinse your lentils thoroughly under cold water before cooking to remove any dust or debris and help them cook more evenly.
FAQ
Q: Is this vegetarian lentil stew a good source of protein
A: Yes, this stew is an excellent source of plant-based protein. Each one-cup serving contains 10 grams of protein, primarily from the French green lentils, making it a nourishing and satisfying vegetarian meal.
Q: Can I use other types of lentils for this recipe
A: Absolutely. While French green (Puy) lentils are recommended because they hold their shape and have a peppery flavour, you can substitute them with regular green or brown lentils. Be aware that these varieties may cook faster and result in a softer, less firm texture.
Q: What can I serve with this stew to make it a complete meal
A: To make this a more substantial meal, serve it with a side of crusty bread for dipping, a simple green salad with a vinaigrette, or a dollop of dairy-free yogurt or crème fraîche on top. You could also serve it over a bed of quinoa or brown rice.
Q: How should I store leftover lentil stew
A: Allow the stew to cool completely, then transfer it to an airtight container. It can be stored in the refrigerator for up to 4-5 days. The flavours often deepen and improve overnight, making it perfect for leftovers.
