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–+ servings

Artichoke, Kale, and Lentil Stew

This is a rich, flavorful stew. It’s completely vegetarian, so you can eat it if you’re fasting from meat. Cook it on the stovetop in about an hour, or toss it into a slow cooker and let it simmer all day.
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Prep Time 15 minutes
Cook Time 1 hour
Servings: 8
Course: main, Soup
Cuisine: Mediterranean
Calories: 130
Ingredients Method Nutrition Notes

Ingredients
  

  • 3 cloves garlic chopped
  • 1 ea medium onion diced
  • 2 TBS extra virgin olive oil
  • 1 TBS dried oregano
  • 1 TBS dried basil
  • 4 cups vegetable broth
  • 2 ea 14.5-ounce cans tomatoes
  • 1 cup dried lentils green lentils work well
  • 1 ea bay leaf
  • 1 tsp kosher or sea salt
  • 1/4 tsp crushed red pepper
  • 1 ea 15-ounce jar artichoke hearts, drained and chopped
  • 4 cups fresh baby kale or fresh spinach
  • Shaved Parmesan cheese for serving (optional)

Method
 

  1. Chop the garlic, dice the onion, and chop the artichoke hearts.
  2. In a large stockpot, heat the olive oil over medium-high heat. Add the garlic and onion and sauté for about 3 minutes. Add the basil and oregano and cook for about another minute.
  3. Add the broth, tomatoes, lentils, bay leaf, salt, red pepper, and artichoke hearts. Bring to a boil.
  4. Reduce the heat to low and simmer for about 1 hour, until the lentils are tender.
  5. Stir in the kale or spinach and cook until wilted. Remove the bay leaf before serving.
  6. Ladle into bowls. This is wonderful on its own, but shaved Parmesan on top gives it an entirely new flavor.

Nutrition

Calories: 130kcalCarbohydrates: 18gProtein: 7gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 770mgPotassium: 294mgFiber: 8gSugar: 2gVitamin A: 1344IUVitamin C: 11mgCalcium: 64mgIron: 3mg

Notes

Jarred artichoke hearts in brine are better than canned. Canned hearts can taste tinny.
If you use frozen spinach or frozen kale, you only need about 5 ounces.

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