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Lentil Tomato Spinach Stew

Delicious, fragrant, healthy and inexpensive/frugal 
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Main Course
Cuisine: Mediterranean
Keyword: beans, easy, frugal, healthy, high fiber, high protein, iron rich, vitamin a, vitamin c
Servings: 6 Servings
Calories: 185kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC


  • 8 ounces Dried Lentils (1/2 package) Don't need to soak before cooking
  • 4.5 cups Water
  • 2 cloves Garlic
  • 1/2 cup Onions chopped
  • 1 14.5 ounce can Tomatoes (no salt)
  • 6 oz Spinach Fresh (can use frozen, thawed, 5 oz)
  • 2 tbsp Red Wine Vinegar
  • 1/2 teaspoon Oregano, dried
  • 1/8 teaspoon Black Pepper
  • 1 teaspoon salt to taste
  • 2 tablespoons Parsley, fresh or 1 teaspoon dried
  • 2 tablespoons Olive Oil


Combine all ingredients into Dutch Oven

    Bring to a Boil

      Reduce Heat and Simmer covered for 45 minutes.

        Serve with pita or sourdough bread and hummus