Chilean Lentil Stew with Salsa Verde

Chilean Lentil Stew with Salsa Verde

1 Review
From: Diabetic Living Magazine, Fall 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil
  • 1¼ cups finely chopped celery (4-6 stalks) or fennel (1 bulb)
  • 3 small carrots, peeled and finely chopped ( ½ cup)
  • ½ cup finely chopped red bell pepper
  • 5 tablespoons finely chopped shallot (1 large), divided
  • 2 large cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1½ cups French green lentils, sorted and rinsed
  • 4 cups low-sodium chicken broth or vegetable broth, or water
  • ¾ teaspoon ground pepper, divided
  • ½ teaspoon salt, divided
  • 1 small bunch Italian parsley, finely chopped (about ¾ cup)
  • 1 large lime, juiced (2 Tbsp.)
  • 2 tablespoons white-wine vinegar


  • Prep

  • Ready In

  1. 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), ½ tsp. pepper, and ¼ tsp. salt. Bring to a boil. Cover, reduce heat to low, and simmer until the lentils are tender, 35 to 40 minutes.
  2. Meanwhile, combine parsley, lime juice, vinegar, and the remaining 2 Tbsp. shallot and ¼ tsp. each pepper and salt in a small bowl; stir well.
  3. 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 information

  • Serving size: 1¼ cups lentils + about 2 Tbsp. salsa verde
  • Per serving: 322 calories; 5 g fat(1 g sat); 14 g fiber; 53 g carbohydrates; 19 g protein; 49 mcg folate; 0 mg cholesterol; 6 g sugars; 8,317 IU vitamin A; 46 mg vitamin C; 82 mg calcium; 6 mg iron; 455 mg sodium; 1,016 mg potassium
  • Nutrition Bonus: Vitamin A (166% daily value), Vitamin C (77% dv), Iron (33% dv)
  • Carbohydrate Servings:

Reviews 1

November 08, 2019
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By: Julie L
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.
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