Lentil and Veggie Stew

• porties: 4-5

Ingrediënten

Protein + Base

1 ½ cups dry green or brown lentils, rinsed

4 cups vegetable broth (low sodium)

1 cup water (add more if needed)

Veggies (use what you like)

1 medium onion, diced

3 cloves garlic, minced

2 medium carrots, diced

2 stalks celery, chopped

1 large zucchini, diced

1 cup spinach or kale, chopped

1 cup diced tomatoes (canned or fresh)

Flavor

1 tbsp olive oil

1 tsp paprika

1 tsp turmeric (anti-inflammatory)

1 tsp cumin

1 tsp dried thyme or oregano

Salt & pepper to taste

Optional: chili flakes for heat, lemon juice for brightness

PCOS-Friendly Nutrient Boost (optional)

2 tbsp nutritional yeast (adds protein + B12)

Instructies

Sauté the aromatics: Heat olive oil in a pot. Add onion, garlic, celery, and carrots. Cook 5 minutes until softened.

Add lentils + spices: Stir in paprika, turmeric, cumin, and thyme. Toast 30 seconds.

Add broth + simmer: Add lentils, veggie broth, tomatoes, and water. Bring to a boil, then reduce heat. Simmer 25–30 minutes until lentils are tender.

Add zucchini + greens: Stir in zucchini and simmer another 10 minutes. Add spinach/kale at the end until just wilted.

Taste + adjust: Add salt, pepper, nutritional yeast, lemon juice, or chili flakes if you want.

Optional protein boost: Add edamame or chickpeas during the last 5 minutes.