Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This healthy onepot citrus lentil stew with kale and carrots for meal prep
- Easy to Make: This recipe requires minimal effort and cleanup, thanks to the one-pot method.
- Nutritious: Packed with protein, fiber, and vitamins from the lentils, kale, and carrots.
- Customizable: Feel free to add or substitute your favorite spices, herbs, and vegetables to make the recipe your own.
- Meal Prep Friendly: Cooks in bulk and refrigerates or freezes well for up to 5 days.
- Citrusy Twist: The addition of freshly squeezed orange juice and lemon zest adds a bright, uplifting note to the dish.
- Comforting: The perfect remedy for a chilly day, this stew is sure to warm your heart and belly.
- Versatile: Serve as a main course, side dish, or add to your favorite salads and bowls.
- Affordable: Made with budget-friendly ingredients that won't break the bank.
Ingredient Breakdown
The key ingredients in this recipe are the lentils, kale, carrots, onion, garlic, orange juice, and lemon zest. The lentils provide a boost of protein and fiber, while the kale and carrots add a burst of vitamins and antioxidants. The onion and garlic sautéed at the beginning of the recipe add a depth of flavor, while the orange juice and lemon zest provide a bright, citrusy note. When selecting your ingredients, make sure to choose fresh, high-quality produce and spices to get the best flavor out of your stew. You can also substitute the kale with spinach or collard greens, and use different types of lentils or citrus fruits to suit your taste preferences.
How to Make healthy onepot citrus lentil stew with kale and carrots for meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Then, add the minced garlic and cook for an additional minute, until fragrant.
Add the rinsed lentils, diced carrots, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Stir in the chopped kale and cook until wilted, about 5 minutes. Then, add the freshly squeezed orange juice and lemon zest, and season with salt and pepper to taste.
Continue to simmer the stew for an additional 10-15 minutes, or until the flavors have melded together and the kale is tender. Season with additional salt, pepper, and citrus juice as needed.
Serve the stew hot, garnished with additional kale and citrus zest if desired. You can also refrigerate or freeze the stew for up to 5 days and reheat as needed.
Tips for Perfect Results
Make sure to choose fresh, high-quality produce and spices to get the best flavor out of your stew.
Cook the lentils until they're tender, but still retain some bite. Overcooking can make them mushy and unappetizing.
Add the kale towards the end of cooking time, so it wilts into the stew and retains its nutrients and flavor.
Try using different types of citrus fruits, such as lemons, limes, or grapefruits, to change up the flavor profile of the stew.
Feel free to add or substitute your favorite spices, herbs, and vegetables to make the recipe your own.
Common Mistakes to Avoid
-
Not Rinsing the Lentils: Failing to rinse the lentils can result in a stew that's cloudy or gritty.
Fix: Rinse the lentils thoroughly before adding them to the pot.
-
Overcooking the Kale: Overcooking the kale can make it bitter and unappetizing.
Fix: Add the kale towards the end of cooking time, so it wilts into the stew and retains its nutrients and flavor.
-
Not Seasoning Enough: Failing to season the stew adequately can result in a dish that's bland and unappetizing.
Fix: Season the stew with salt, pepper, and citrus juice to taste, and adjust the seasoning as needed.
-
Not Using Fresh Citrus Juice: Using bottled or frozen citrus juice can result in a stew that's lacking in flavor and nutrients.
Fix: Use freshly squeezed citrus juice for the best flavor and nutritional benefits.
Variations & Substitutions
Replace the kale with fresh spinach and use lemon juice instead of orange juice for a different flavor profile.
Add grated ginger to the pot with the onion and garlic for an extra boost of flavor, and use different types of carrots, such as parsnips or sweet potatoes, for added variety.
Try using different types of lentils, such as green or yellow lentils, and add other vegetables, such as diced bell peppers or zucchini, to the pot for added variety.
Experiment with different combinations of citrus fruits and herbs, such as lemon and thyme or orange and rosemary, to create unique and delicious flavor profiles.
Add a diced jalapeño or serrano pepper to the pot for an extra kick of heat, or use red pepper flakes to add a spicy flavor to the stew.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the stew to prevent bacterial growth.
Store the stew in an airtight container in the refrigerator for up to 5 days. Reheat the stew to an internal temperature of 165°F (74°C) before serving.
Store the stew in an airtight container or freezer bag in the freezer for up to 3 months. Thaw the stew overnight in the refrigerator or reheat it from frozen, adding a little water if necessary to prevent scorching.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this stew?
Yes, you can freeze this stew for up to 3 months. Store it in an airtight container or freezer bag and thaw overnight in the refrigerator or reheat it from frozen, adding a little water if necessary to prevent scorching.
What type of lentils should I use?
You can use any type of lentil you prefer, such as green, brown, or red lentils. Brown lentils hold their shape well and have a slightly nutty flavor, while green lentils are more delicate and have a milder flavor. Red lentils are the most fragile and have a sweet, nutty flavor.
Can I add other vegetables to the stew?
Yes, you can add other vegetables to the stew, such as diced bell peppers, zucchini, or mushrooms. Just adjust the cooking time and seasoning accordingly.
Is this stew gluten-free?
Yes, this stew is gluten-free, as long as you use gluten-free vegetable broth and do not add any gluten-containing ingredients.
Can I make this stew in a slow cooker?
Yes, you can make this stew in a slow cooker. Simply brown the onion and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Can I serve this stew as a main course?
Yes, you can serve this stew as a main course, accompanied by crusty bread or over rice or quinoa. It's also a great side dish or addition to a salad or bowl.
healthy onepot citrus lentil stew with kale and carrots for meal prep
Ingredients
- 1 cup brown or green lentils, rinsed and drained
- 2 cups vegetable broth
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 medium lemon, juiced
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat Oil and Saute Onion. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and lightly browned, about 8 minutes.
- Step 2: Add Garlic and Cook. Add the minced garlic and cook, stirring constantly, for 1 minute.
- Step 3: Add Carrots and Cook. Add the chopped carrots and cook, stirring occasionally, for 5 minutes.
- Step 4: Add Lentils, Broth, and Spices. Add the lentils, vegetable broth, thyme, salt, and pepper. Stir to combine, then bring to a boil.
- Step 5: Reduce Heat and Simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 6: Stir in Kale and Lemon Juice. Stir in the chopped kale and lemon juice. Cook, uncovered, for an additional 5 minutes, or until the kale has wilted.
- Step 7: Serve and Enjoy. Serve the stew hot, garnished with additional lemon wedges if desired.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to a day in advance, then reheat and serve.
- Substitution: Swap the kale for spinach or collard greens if desired.
- Pro tip: Use red or yellow lentils for a slightly different flavor and texture.
