Hearty Lentil and Spinach Stew

Start to finish: 55 minutes

Servings: 4 servings

This hearty lentil and spinach stew is a warming, nutrient-dense meal that combines two excellent plant-based iron sources — lentils and spinach — in a single bowl. The addition of diced tomatoes provides vitamin C, which significantly enhances non-heme iron absorption from plant foods. This makes the recipe especially practical for individuals managing conditions associated with iron deficiency or anemia, including people with hemophilia who may experience blood loss over time.

For individuals with hemophilia or bleeding disorders, maintaining adequate iron levels through diet is an important everyday habit. Iron-rich meals like this stew, paired consistently with vitamin C sources, can help support healthy red blood cell production and reduce the risk of iron-deficiency anemia. The recipe is free from dairy, eggs, and gluten (when prepared with gluten-free certified broth), making it accessible for people with multiple dietary needs.

Adaptation tips: To increase iron content further, consider adding a handful of cooked white beans or swapping spinach for kale, another iron-rich green. For a higher protein version, stir in shredded cooked chicken or serve alongside lean red meat. To reduce sodium further, use homemade unsalted broth and omit the added sea salt. For a thicker stew, simmer uncovered for an additional 10 minutes or lightly mash some of the lentils with the back of a spoon.

Ingredients

• 1½ cups green or brown lentils, rinsed
• 4 cups low-sodium vegetable or chicken broth
• 1 cup water
• 3 cups fresh baby spinach, roughly chopped
• 1 can (14.5 ounces) diced tomatoes, no salt added
• 1 medium yellow onion, finely diced
• 3 cloves fresh garlic, minced
• 2 medium carrots, peeled and diced into ¼-inch pieces
• 2 stalks celery, diced into ¼-inch pieces
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon ground cumin (single-ingredient)
• ½ teaspoon smoked paprika (single-ingredient)
• ¼ teaspoon black pepper (freshly ground)
• ¼ teaspoon fine sea salt
• 1 tablespoon fresh lemon juice (to finish)
• 2 tablespoons fresh flat-leaf parsley, chopped (to finish)

Instructions

1. Place the lentils in a fine-mesh strainer and rinse them thoroughly under cool running water, picking out any small stones or debris. Set aside.
2. Prepare all vegetables before beginning to cook. Finely dice the onion, mince the garlic, peel and dice the carrots, and dice the celery. Roughly chop the fresh spinach and set aside separately.
3. Heat 1 tablespoon of extra-virgin olive oil in a large pot or Dutch oven over medium heat until it shimmers.
4. Add the diced onion and cook, stirring occasionally, for 4 to 5 minutes until softened and translucent.
5. Add the minced garlic and cook for 1 minute, stirring constantly, until fragrant.
6. Add the diced carrots and celery and stir to combine. Cook for 3 minutes, stirring occasionally, until the vegetables begin to soften.
7. Add the ground cumin and smoked paprika to the pot and stir them into the vegetables. Cook for 30 seconds, allowing the spices to toast lightly in the oil for deeper flavor.
8. Add the rinsed lentils, diced tomatoes with their juices, low-sodium broth, and water. Stir everything together to combine.
9. Increase the heat to medium-high and bring the stew to a full boil. Once boiling, reduce the heat to medium-low and simmer uncovered for 25 to 30 minutes, stirring occasionally, until the lentils are completely tender and beginning to break down into the broth.
10. Stir in the chopped fresh spinach, fine sea salt, and black pepper. Cook for 2 to 3 more minutes until the spinach has fully wilted into the stew.
11. Remove the pot from the heat and stir in 1 tablespoon of fresh lemon juice.
12. Ladle the stew into bowls and finish with a scatter of fresh chopped parsley. Serve immediately.

Nutritional information

• Serving: 1 serving
• Calories: 310 calories
• Protein: 18 grams
• Carbohydrates: 50 grams
• Fiber: 18 grams
• Fat: 5 grams
• Sodium: 310 milligrams

Suitable for

Diabetic Diet, Gluten Free Diet, Low Salt Diet, Vegan Diet, Vegetarian Diet

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