High-protein Mediterranean lentil stew with feta

High-protein Mediterranean lentil stew with feta: a warming stew with lentils, tomatoes, garlic, parsley and creamy feta for a simple, hearty meal.

At a glance

• Serves 4
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 380 kcal per serving
• Protein: 22 g
• Fat: 12 g
• Carbs: 44 g

Ingredients

• 200g lentils
• 1 tin of tomatoes
• 1 onion
• 3 cloves of garlic
• 80g feta
• 600ml vegetable stock
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 1 pinch of salt
• 1 pinch of pepper
• 1/2 bunch of parsley

Method

You’ll need: saucepan · chopping board · knife · ladle

1. Finely dice the onion and garlic. Cook them gently in the olive oil over a medium heat until soft, translucent and fragrant.
2. Stir in the cumin and paprika and toast briefly. This makes the spices rounder and more aromatic.
3. Add the lentils, tomatoes and vegetable stock to the pan. Bring to the boil, then simmer gently until the lentils are soft.
4. Season to taste with salt and pepper. If the stew is too runny, let it reduce briefly uncovered until it thickens slightly.
5. Roughly chop the parsley and fold it in, or scatter it over at the end. It brings freshness and a little colour to the stew.
6. Ladle into bowls, crumble the feta over the top and serve hot.

Good to know

A stew like this makes life easy: little effort, lots of flavour, pleasantly hearty. It tastes warm, spiced and uncomplicated – everyday cooking with a Mediterranean touch.

Swaps

Feta → goat's cheese (similar protein content, often stronger in flavour); lentils → chickpeas (more bite, plenty of fibre too); parsley → leaf spinach (more folate and a milder green note); olive oil → avocado oil (heat-stable, with monounsaturated fats)

Allergens

Contains milk (feta). Good for children when mildly seasoned, and fine in pregnancy with pasteurised feta. If pulses don't always agree with you, start with a smaller portion.