One-Pot Mediterranean Green Lentil & Tomato Stew

Name: One-Pot Mediterranean Green Lentil & Tomato Stew
Prep time: 10 min
Cook time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 150g green lentils (rinsed); 400g canned chopped tomatoes; 1 onion (diced); 2 garlic cloves (minced); 1 courgette (diced); 1 red bell pepper (diced); 100g baby spinach; 1 tbsp olive oil; 1 tsp smoked paprika; 1 tsp dried oregano; 600ml vegetable stock; Salt and pepper to taste; Crusty wholemeal bread for serving

Hearty & Satisfying

Diabetes Nutrition Weight Loss GLP-1 Support Gut Health & IBS

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One-pot Mediterranean green lentil and tomato stew, packed with fibre, plant protein and sun-kissed veggies, makes a hearty meal, a Harman Bajwa recipe.

Prep10 min

Cook30 min

Serves4 servings

Nutrition per serving

257kcal

14gProtein

9gFibre

44gCarbs

5gFat

Nutritionist’s Note

I find this one‑pot stew works especially well for clients managing blood‑sugar because the 150 g of green lentils deliver about 14 g of plant protein and 9 g of fibre while keeping the total carbohydrate load moderate at 44 g per 257‑calorie serving. The inclusion of chopped tomatoes and baby spinach adds lycopene, vitamin C and iron without any extra fat, and the single tablespoon of olive oil supplies heart‑healthy monounsaturated fat that also helps with satiety. It’s therefore ideal for people aiming for weight loss, supporting gut health, or following a GLP‑1‑focused nutrition plan, particularly when they need a quick, balanced meal that won’t spike glucose levels.

Ingredients

150g green lentils (rinsed)
400g canned chopped tomatoes
1 onion (diced)
2 garlic cloves (minced)
1 courgette (diced)
1 red bell pepper (diced)
100g baby spinach
1 tbsp olive oil
1 tsp smoked paprika
1 tsp dried oregano
600ml vegetable stock
Salt and pepper to taste
Crusty wholemeal bread for serving

Method

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 3 minutes.
Add the garlic, bell pepper and courgette. Cook for another 3 minutes.
Stir in the paprika and oregano, then add the lentils, chopped tomatoes and vegetable stock.
Bring to a boil, then reduce the heat and simmer for 25 minutes until the lentils are tender.
Stir in the spinach until wilted. Season with salt and pepper.
Serve in bowls with crusty wholemeal bread.

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Storage

Cool completely and store in an airtight container in the fridge for up to 4 days, or freeze in portions for up to 3 months. As the lentils will continue to soak up the sauce over time, add a splash of water or vegetable stock when reheating gently on the hob or in the microwave until piping hot throughout.

Tips

Squeeze fresh lemon juice over the stew just before serving; the vitamin C significantly increases your body's absorption of the plant-based iron found in the green lentils and spinach.
Sauté a tablespoon of tomato purée alongside the garlic, paprika, and oregano for a minute to caramelise it slightly, which deepens the savoury umami base and tempers any acidity from the canned tomatoes.
Green lentils absorb liquid as they cook; if you prefer a thicker, stew-like texture, use the back of a wooden spoon to mash a ladleful of cooked lentils against the side of the pan before stirring through the spinach.