Italian Lentil and Broccoli Stew

May 9, 2012

Serves: 4
Prep: 15 min
Cook: 25 min
Total: 40 min


  • 1 sm onion, finely chopped
  • 1 sm carrot, finely chopped
  • 2 cloves garlic, minced
  • 2 tsp olive oil
  • 2 C reduced-sodium vegetable broth or water
  • 1 C dried green or brown lentils
  • 1 tsp dried oregano
  • 1/4 tsp red-pepper flakes
  • 6 C broccoli florets
  • 16 lg pitted green olives, slivered
  • 4 tsp shredded Parmesan

1. Combine onion, carrot, garlic, and oil in medium saucepan. Cover and cook over medium heat until vegetables start to soften, about 5 minutes.

2. Stir in broth, lentils, oregano, and pepper flakes. Cover and bring almost to a boil. Reduce to a simmer and cook until lentils are tender, about 20 minutes.

3. Add broccoli. Cover and simmer until broccoli is crisp-tender, about 5 minutes. Stir in olives. Add more water, if necessary, to thin the stew to the desired consistency. Serve sprinkled with cheese.

Recipe Notes
Flavor Up Red-pepper flakes add heat to this recipe, and oregano, onion, and garlic boost the taste even more. They transform earthy lentils and vitamin-rich broccoli into a succulent stew.

Nutritional Facts per serving
Calories 248.9 cal
Fat 5.9 g
Saturated Fat 0.9 g
Cholesterol 1.2 mg
Sodium 310.3 mg
Carbohydrates 38.7 g
Total Sugars 3.4 g
Dietary Fiber 12.3 g
Protein 14.5 g

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