Lentils Beans and Spinach Stew
Prep time: 
Cook time: 
Total time: 
Serves: 8
Lentils, Beans, and Spinach Stew
  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 4 big garlic cloves, minced
  • 2 celery stalks, chopped
  • 2 large carrots, chopped
  • 2 cups uncooked lentils, rinsed and drained - I like to use split red lentils
  • 6 cups vegetable (or chicken) stock
  • 1 (15 oz.) can garbanzo beans - I prefer Eden brand as it is BPA-free
  • 1 (15 oz.) can black beans - also BPA-free Eden brand
  • 1 (25 oz.) jar crushed tomatoes
  • 2 cups spinach, finely chopped
  • 3 bay leaves
  • 1 tsp oregano
  • 1 tsp basil
  • Additional: parsley, parmesan or nutritional yeast, lemon juice
  1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and sauté about 5 minutes, until the onion is translucent.
  2. Add the celery, carrots, lentils, broth, oregano, basil, and bay leaves. Stir well to combine.
  3. Bring the mixture to a boil, then reduce the heat to medium-low. Simmer the stew uncovered for at least 20 minutes.
  4. When the vegetables and lentils are almost cooked, stir in the beans and tomatoes. Simmer for 5 minutes.
  5. Remove from heat and add spinach during the last minute of cooking, as iron is removed almost completely from the spinach leaves boiled for more than 3 minutes.
  6. Sprinkle grated parmesan or nutritional yeast (if you avoid dairy) just before serving.
  7. Immediately prior eating, sprinkle finely chopped parsley.
  8. Do not forget a squeeze of lemon juice that helps bind all the flavours together.
Do you want to add more iron to this meal? Serve it with sausages or grilled chicken.[fusion_builder_container hundred_percent="yes" overflow="visible"][fusion_builder_row][fusion_builder_column type="1_1" background_position="left top" background_color="" border_size="" border_color="" border_style="solid" spacing="yes" background_image="" background_repeat="no-repeat" padding="" margin_top="0px" margin_bottom="0px" class="" id="" animation_type="" animation_speed="0.3" animation_direction="left" hide_on_mobile="no" center_content="no" min_height="none"]
You can make it more “soupy” if you add more broth (extra 3 - 4 cups).
My whole family loves this stew. We enjoy eating it with a side of polenta. I am sure it is equally delicious with garlic bread.
Recipe by Orgali at https://orgali.ca/2014/03/lentils-beans-spinach-stew/