Brown Lentil Stew: Instant Pot Recipe (with gas-stove cooking option)

Brown Lentil Stew with Greek Yogurt is a classic dish straight from the Mediterranean island of Cyprus.

Inspired by my time living in Cyprus, this recipe holds a special place in my heart, and in my kitchen. It’s a tradition in Cyprus to enjoy this dish on Mondays, kicking off the week on a healthy note. They call it “ospria,” which refers to dishes made with beans and legumes. And they eat “ospria” on Mondays.

Try Other Mediterranean-Inspired Recipes

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Easy and Flavorful Brown Lentil Soup

Ingredients for Brown Lentil Stew

• 1 cup brown lentils, rinsed
• 1 carrot, diced
• 1 onion, diced
• 1 celery stalk, diced
• 2-3 Tbsp avocado oil or olive oil (you can also use ghee)
• 3 cups vegetable broth or chicken broth (use more or less, depending on your preferences). Keep in mind that the stew will thicken as it cools.
• Sweet paprika, smoked paprika, garlic powder and any other spices to your preferences (to taste)
• Salt and pepper to taste
• Greek yogurt or tzatziki for serving
• Beetroot salad for serving. Find the recipe here.
• Anchovies for serving (optional)

Instant Pot Cooking Instructions

• Set the Instant Pot to the “Sauté” mode and add avocado/olive oil.
• Once the oil is heated, add diced onions, celery, and carrots, and sauté for 3-4 minutes until softened.
• Add rinsed brown lentils, vegetable broth, spices, salt, and pepper to the Instant Pot.
• Close the lid and set the Instant Pot to “Pressure Cook” mode for 12 minutes on high pressure.
• Once the cooking time is complete, allow for a natural pressure release for 10 minutes, then carefully perform a quick pressure release.
• Open the lid and stir the stew. If desired, adjust the seasoning to taste.
• Serve and Enjoy!

Gas-Stove Cooking Instructions

• In a large pot, heat avocado/olive oil over medium heat. Add the diced onion, celery, and carrot and sauté until they start to soften, about 5 minutes.
• Add the rinsed brown lentils to the pot and stir to combine with the vegetables.
• Add herbs and spices. Pour in the vegetable broth and bring the mixture to a boil.
• Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for about 20-25 minutes, or until the lentils are tender.
• Season with salt and pepper to taste.
• Serve the brown lentil stew hot, topped with a dollop of Greek yogurt or tzatziki on the side.
• Pair with a beetroot salad and anchovies for a Mediterranean-inspired meal.

Serving Suggestions

• Sauces: Serve a dollop of creamy Greek yogurt or Tzatziki on top of the stew. Or serve with Tahini and Special Hot Sauce Adjika.
• Salads: Accompany the stew with a Beetroot Salad with Walnuts or Cherry Tomato Salad Recipe with Feta Cheese.
• Salty Fish: For an extra burst of umami flavor, consider serving anchovies on the side. Or serve with herring on the side. These salty little fish add depth and complexity to the stew.
• Pickles: It is delicious to serve the stew with Pickled Red Onions, Marinated Cucumbers, Marinated Eggplants or Sauerkraut.
• Crusty Bread: Pair the stew with slices of crusty bread or pitta bread.
• Lemon Wedges: Serve lemon wedges on the side for a squeeze of citrus freshness.
• Fresh Herbs: Garnish the stew with a sprinkle of fresh herbs, such as parsley, dill, or cilantro.

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Health Benefits of Brown Lentil Stew

• Rich in Plant-Based Protein: Brown lentils are a fantastic source of plant-based protein, making this stew a satisfying option for vegetarians and vegans alike. Protein is essential for muscle repair and growth, as well as overall health and wellness.
• High in Fiber: Lentils are packed with dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. A diet rich in fiber is also linked to a lower risk of heart disease and improved gut health.
• Heart-Healthy: Lentils are renowned for their heart-healthy properties. They’re low in fat and cholesterol and contain compounds like folate and magnesium, which are associated with a reduced risk of cardiovascular disease.
• Gut-Friendly: The fiber content in lentils and vegetables supports a healthy gut microbiome, promoting regularity and reducing the risk of digestive issues like constipation and bloating. They are also rich in many bioactive compounds, such as polyphenols, saponins and phytosterols.
• Low-Glycemic Index: Lentils have a low glycemic index, meaning they cause a gradual rise in blood sugar levels, making them an excellent choice for individuals managing diabetes or looking to stabilize their blood sugar levels.

FAQ

Q1: Can I use other types of lentils for this recipe?

A: While brown lentils work best for this stew due to their hearty texture and ability to hold their shape during cooking, you can experiment with other varieties such as green lentils or French lentils. Just be mindful of cooking times and adjust accordingly.

Q2: Can I make this stew ahead of time?

A: Absolutely! Brown Lentil Stew is a great make-ahead meal. Simply prepare the stew as directed, allow it to cool, and store it in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave before serving.

Q3: Can I freeze leftover stew?

A: Yes, you can freeze the stew for longer storage. Allow it to cool completely, then transfer it to freezer-safe containers or resealable bags. Freeze for up to 3 months. To reheat, thaw overnight in the refrigerator and warm gently on the stove or in the microwave.

Q4: What can I serve with this stew besides Greek yogurt and beetroot salad?

A: Brown Lentil Stew pairs well with a variety of sides, including crusty bread, rice, quinoa, or couscous. You can also serve it alongside a fresh green salad or steamed vegetables for a complete meal.

Q5: Are there any substitutions for the vegetable broth?

A: If you don’t have vegetable broth on hand, you can use water as a substitute. However, keep in mind that vegetable broth adds additional flavor to the stew, so you may want to adjust the seasonings accordingly.

Q6: Can I add other vegetables to the stew?

A: Of course! Feel free to customize the stew to your liking by adding additional vegetables such as bell peppers, or spinach. Just be mindful of cooking times and add them accordingly to ensure they’re cooked well.

Q7: Is this dish gluten-free?

A: Yes, Brown Lentil Stew is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. Just be sure to check the labels of your ingredients to ensure they’re gluten-free certified.

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From my kitchen to yours, καλή όρεξη! (Enjoy your meal!)