Coriander-Spiced Lentil and Vegetable Stew

Rich Greek-style stew of brown lentils, diced chicken breast, zucchini, and carrots simmered in aromatic coriander and tomato broth.

• Prep: 10 min
• Cook: 25 min
• Total: 35 min
• Servings: 4
• Cuisine: Greek
• Difficulty: Easy
• Cost: $2.59/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Saturated-Fat
• Low-Cholesterol
• High-Fiber
• High-Protein
• Low-Calorie
• Low-Fat

Tags

• one-pot
• boil
• healthy
• comfort food

Ingredients

• 0.75 pound chicken breast (boneless, skinless, diced)
• 1 tablespoon olive oil
• 1 cup brown lentils (rinsed and sorted)
• 1 yellow onion (medium, diced)
• 2 carrots (sliced into 1/4-inch coins)
• 1 zucchini (medium, chopped)
• 1 can canned diced tomatoes (14.5 oz can, no salt added)
• 3 cup vegetable broth (low sodium)
• 1 teaspoon ground coriander
• 0.5 teaspoon dried thyme
• 0.25 teaspoon salt

Instructions

1. Heat olive oil in a Dutch oven or large pot over medium heat.
2. Add diced yellow onion, carrots, and diced chicken breast; cook for 5 minutes until chicken is lightly browned on the outside.
3. Stir in ground coriander, dried thyme, and 1/4 teaspoon salt, cooking for 1 minute until fragrant.
4. Add dry brown lentils, canned diced tomatoes with juice, and low-sodium vegetable broth; bring to a rolling boil.
5. Reduce heat to low, cover, and simmer for 15 minutes until lentils are almost tender.
6. Add chopped zucchini, cover, and simmer for 5 additional minutes until zucchini is tender and chicken reads 165°F, then ladle into bowls to serve.

Notes

Lentil stews thicken nicely overnight and reheat exceptionally well on the stovetop or in the microwave.

Nutrition (per serving)

• Calories: 378
• Protein: 33.4 g
• Carbohydrates: 49 g
• Fat: 5.8 g
• Fiber: 8.7 g
• Sodium: 946 mg
• Saturated Fat: 0.9 g
• Sugar: 10.2 g
• Cholesterol: 60 mg