This healthy vegetarian recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)--it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work.

Source: Diabetic Living Magazine, Fall 2019


Ingredient Checklist


Instructions Checklist
  • Heat oil in a 4- to 6-qt. pot over medium-high heat. Add celery (or fennel), carrots, bell pepper, 3 Tbsp. shallot, and garlic. Cook, stirring, until softened, about 3 minutes. Add tomato paste; cook, stirring, for 30 seconds. Add lentils, broth (or water), 1/2 tsp. pepper, and 1/4 tsp. salt. Bring to a boil. Cover, reduce heat to low, and simmer until the lentils are tender, 35 to 40 minutes.

  • Meanwhile, combine parsley, lime juice, vinegar, and the remaining 2 Tbsp. shallot and 1/4 tsp. each pepper and salt in a small bowl; stir well.

  • To serve, divide the stew among 4 bowls and top each with a dollop of the salsa verde. Pass the remaining salsa verde separately.


To make ahead: Prepare stew through Step 1. Refrigerate for up to 3 days. Reheat on the stovetop or in the microwave, adding water if necessary.

Nutrition Facts

322 calories; protein 18.8g 38% DV; carbohydrates 53.1g 17% DV; exchange other carbs 3.5; dietary fiber 13.6g 54% DV; sugars 6.1g; fat 5.2g 8% DV; saturated fat 0.5g 3% DV; cholesterolmg; vitamin a iu 8317.3IU 166% DV; vitamin c 46.3mg 77% DV; folate 49.3mcg 12% DV; calcium 82.3mg 8% DV; iron 5.9mg 33% DV; magnesium 20.2mg 7% DV; potassium 1016.1mg 29% DV; sodium 454.7mg 18% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
The soup itself is fantastic. Simple & satisfying. But I felt like the topping ruined it. Instead of savory & full of veggie flavor the topping made it super acidic - overwhelming lime / vinegar flavor. Read More
Rating: 4 stars
This was delicious and the salsa verde is a must. Great for a raw and blustery night out. The recipe says to chop everything finely which I did but the picture looks like it was not finely chopped. Next time I ll try leaving the chopped vegetables chopped larger. Will def. make again. Read More