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Soft Mediterranean Lentil Stew

Soft Mediterranean Lentil Stew

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A gentle, soft-textured lentil stew rich in leafy greens, vegetables, and brain-healthy olive oil, perfect for a nutritious MIND Diet meal that is easy to chew and quick to prepare.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Dinner
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 cup red lentils rinsed
  • 2 tbsp extra virgin olive oil for sautéing and finishing
  • 1 small yellow onion finely chopped
  • 2 cloves garlic minced
  • 2 cups baby spinach fresh, roughly chopped
  • 1 medium carrot peeled and finely diced
  • 3 cups low-sodium vegetable broth
  • 1/2 tsp ground cumin
  • 1/4 tsp black pepper freshly ground
  • 1/4 tsp sea salt or to taste

Method
 

  1. Heat 1 tablespoon of olive oil in a medium pot over medium heat. Add the chopped onion and diced carrot. Cook gently, stirring occasionally, until softened, about 5 minutes.
  2. Add the minced garlic and ground cumin, stirring for 1 minute until fragrant.
  3. Stir in the rinsed lentils and pour in the vegetable broth. Bring to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally.
  4. Add the chopped spinach, black pepper, and salt. Cook for 3 to 5 more minutes until the spinach is wilted and the lentils are soft.
  5. Remove from heat and stir in the remaining tablespoon of olive oil for a smooth, nourishing finish. Let cool slightly before serving.

Notes

Caregiver Tip: This lentil stew has a soft texture that is easy to chew and swallow, ideal for older adults. The olive oil adds healthy fats beneficial for brain health while the spinach and lentils provide fiber and nutrients. Preparing in one pot keeps cleanup simple.

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