Tuscan Lentil Stew with Herbed Couscous

A robust and savory lentil stew packed with vegetables like carrots, celery, and spinach, simmered in a tomato-herb broth, served with fluffy couscous infused with fresh herbs.

• Prep: 25 min
• Cook: 40 min
• Total: 1 hr 5 min
• Servings: 6
• Cuisine: Mediterranean
• Difficulty: Medium
• Cost: $2.81/serving

Dietary

• Vegan
• Vegetarian
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Protein
• High-Fiber
• Kosher
• Halal

Tags

• healthy

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (medium, diced)
• 2 carrots (diced)
• 2 celery stalks (diced)
• 2 clove garlic (minced)
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried oregano
• 1 can crushed tomatoes (28 ounces)
• 6 cup vegetable broth
• 1.5 cup lentils (rinsed)
• 0.5 cup small pasta
• 5 ounce fresh spinach
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cup couscous (uncooked)
• 2.25 cup water (hot)
• 0.25 cup fresh parsley (chopped)
• 1 tablespoon lemon juice

Instructions

1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add the diced yellow onion, diced carrots, and diced celery. Sauté for 8-10 minutes until softened.
2. Stir in the 2 cloves minced garlic, 1/2 teaspoon dried thyme, and 1/2 teaspoon dried oregano. Cook for 1 minute until fragrant.
3. Add 1 can crushed tomatoes, 6 cups vegetable broth, and 1 1/2 cups rinsed lentils to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils are tender.
4. Stir in 1/2 cup small pasta and cook for an additional 8-10 minutes, or until the pasta is al dente.
5. Remove from heat and stir in 5 ounces fresh spinach until wilted. Season the stew with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
6. While the stew simmers, prepare the herbed couscous. In a medium bowl, combine 2 cups uncooked couscous with a pinch of salt. Pour 2 1/4 cups hot water or vegetable broth over the couscous, cover tightly, and let stand for 5 minutes.
7. Fluff the couscous with a fork. Stir in 1/4 cup chopped fresh parsley and 1 tablespoon lemon juice.
8. Serve the Tuscan lentil stew hot, accompanied by a generous portion of herbed couscous.

Notes

This stew is even better the next day as the flavors deepen. It can be made gluten-free by ensuring gluten-free pasta and vegetable broth are used.

Nutrition (per serving)

• Calories: 480
• Protein: 28.5 g
• Carbohydrates: 80.2 g
• Fat: 7 g
• Fiber: 20 g
• Sodium: 650 mg
• Saturated Fat: 1 g
• Sugar: 9 g