Budget-Friendly Lentil and Vegetable Stew

This Easy Budget-Friendly Lentil and Vegetable Stew is a hearty, nutritious meal that’s perfect for family dinners on a budget. At just $1.40 per serving, it’s a flavorful and nourishing option that’s sure to satisfy!

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients

• 1 cup dried green or brown lentils, rinsed - $1.00

• 1 onion, diced - $0.50

• 2 carrots, diced - $0.40

• 2 celery stalks, diced - $0.40

• 1 zucchini, diced - $0.70

• 3 cloves garlic, minced - $0.20

• 1 can (14.5 oz) diced tomatoes - $1.00

• 4 cups vegetable broth (or water) - $1.00

• 1 tsp dried thyme - $0.10

• 1 tsp dried basil - $0.10

• 1/2 tsp smoked paprika - $0.10

• Salt and pepper to taste

• 1 tbsp olive oil - $0.10

Total Cost: ~$5.60 (serves 4, $1.40 per serving)

Instructions
In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, celery, and garlic, cooking for 3-4 minutes until softened. Add the zucchini, lentils, diced tomatoes, vegetable broth, thyme, basil, smoked paprika, salt, and pepper. Stir to combine, then bring to a boil. Reduce the heat to a simmer, cover, and cook for 25-30 minutes, or until the lentils and vegetables are tender. Taste and adjust seasoning if necessary. Serve warm, garnished with fresh parsley if desired.

Nutritional Information (per serving)

• Calories: 280

• Protein: 12g

• Fat: 4g

• Carbohydrates: 48g

• Fiber: 12g

• Sodium: 450mg

• Serving Size: 1 portion (serves 4)

Things You’ll Love About This Recipe

• Warm, hearty, and satisfying, perfect for cool weather

• Packed with plant-based protein and fiber

• Budget-friendly with pantry and fresh ingredients

• Ideal for meal prep or batch cooking

Expert Tips for Best Results

• Rinse the lentils thoroughly before cooking to remove any debris

• Add a splash of lemon juice or vinegar at the end to brighten the flavors

• Cook until lentils are tender but not mushy for the best texture

Substitutions

• Swap zucchini with chopped spinach or kale for added greens

• Use chicken or beef broth if not vegetarian

• Substitute dried herbs with fresh if available, adjusting quantities accordingly

Serving Suggestions

• Serve with crusty bread or warm pita for dipping

• Pair with a side salad for added freshness

• Top with a sprinkle of Parmesan or nutritional yeast for extra flavor