Spanish Organic Lentil Stew

Here's my favourite organic vegetarian option and once again - it's an heirloom recipe passed on by the Superfood Matriarch: my grandmother. I love a good dhal and this is the Spanish version made with a massive dose of vegetables.

Truth be told, there is no way on Earth, my grandmother would have ever made this vegetarian.  She always served this dish with gorgeous, homemade chorizos.  Just remembering the smell is making me swoon.  She would have also - not ever - made this dish from tinned lentils.  If you do make it from dry lentils, you can cut the cost of this dish by 30%.

For a family of 4 (plus a bit extra)

  • 3 tins of organic lentils
  • 1 onion
  • 1 celery stalk (chopped)
  • 3 garlic cloves
  • 2 large peeled tomatoes (or 2 small ones, chopped)
  • 1.5 large carrot (chopped)
  • 1 red pepper (chopped)
  • 2-3 potatoes (chopped)
  • 1 zucchini (chopped)
  • 2 cups of mushrooms (chopped)
  • salt & pepper, smoked paprika (I LOVE the one from Pimenton de la Vera)


Use a mini food processor to chop up the onion, garlic and  in a heavy based pot, start frying that up with the celery & your spices over medium heat.  (Gentle reminder to not burn the onions).  Add the carrots and mushrooms and when the mushrooms have cooked down a bit, add the rest of the veggies & lentils, with the chopped tomatoes going in last.  Stir until the tomatoes have incorporated themselves into the stew and then add boiling water or stock to cover the contents.  Gently simmer for about 30-40min.

Serve with a roasted butternut squash and a large green salad with cherry tomatoes, red onion and roasted walnuts.  Here's the recipe for the roasted butternut squash. DON'T MISS IT.

This lentil stew is so nutrient-rich you won't miss the lack of meat.  Its nutritional benefits include:

  • lentils are a rich source of protein, folate and iron making this a superfood if you're pregnant or breastfeeding;
  • mushrooms are rich in B-vitamins, which are essential to help your adrenals combat stress; and
  • onions and garlic are fabulous prebiotic foods to help feed the good bacteria in your gut and keep them multiplying.

Affordable, clean, nutrient-rich vegetarian lentil stew to keep you strong, calm & regular.   

Thank you abuela once again for being our superfood inspiration!


Thrive Nutrition Practice launches Spring 2016