This is the kind of dinner you reach for on a busy evening when you want something warm, filling, and genuinely good for you. Red lentils cook quickly and bring a generous dose of plant protein and fibre, while sweet red peppers and smoked paprika give the stew real depth. It’s a great choice for anyone building meals around plants, and it reheats beautifully for tomorrow’s lunch.
Serves 4 · Time 35 min · Style Vegan
Ingredients
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 large red peppers, deseeded and diced
- 2 medium carrots, diced
- 1 tbsp tomato purée
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 300 g dried red split lentils, rinsed
- 1 x 400 g tin chopped tomatoes
- 900 ml low-salt vegetable stock
- Juice of ½ lemon
- Salt and black pepper, to taste
- Small handful fresh parsley, chopped (to serve)
Method
- Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 4–5 minutes until softened.
- Stir in the garlic, red peppers and carrots, and cook for another 5 minutes, stirring now and then.
- Add the tomato purée, smoked paprika and cumin, and stir for 1 minute until fragrant.
- Tip in the rinsed lentils, chopped tomatoes and vegetable stock. Stir well and bring to a gentle boil.
- Reduce the heat, cover partially, and simmer for 18–20 minutes, stirring occasionally, until the lentils are soft and the stew has thickened. Add a splash more stock or water if it gets too thick.
- Stir in the lemon juice, then season with salt and black pepper to taste.
- Ladle into bowls and scatter with fresh parsley before serving.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 343 kcal | 18 g | 52 g | 7 g | 12 g |
Dietitian’s tip
Red lentils are a brilliant source of both protein and fibre, which is why this stew is so satisfying. If you’re easing into a higher-fibre diet, introduce dishes like this gradually and drink plenty of water to let your gut adjust comfortably. Leftovers keep well in the fridge for up to three days and freeze for up to three months — portion them out for a ready-made lunch or post-training meal.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.