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Hearty Chicken and Lentil Vegetable Stew
Gluten Free
American

Hearty Chicken and Lentil Vegetable Stew

A nutritious one-bowl microwave meal packed with tender chicken, protein-rich lentils, and fresh vegetables
Gluten Free
American

Hearty Chicken and Lentil Vegetable Stew

A nutritious one-bowl microwave meal packed with tender chicken, protein-rich lentils, and fresh vegetables

35 minutes

Prep Time

25 minutes

Cook Time

Easy

Level

Serves 6

Servings

35 minutes

Prep Time

25 minutes

Cook Time

Easy

Level

Serves 6

Servings

This satisfying chicken and lentil stew proves that healthy comfort food can be incredibly convenient. Using just your microwave, you’ll create a protein-packed meal that’s perfect for busy weeknights or meal prep. The combination of tender chicken, hearty lentils, and colorful vegetables creates a balanced dish that’s both filling and nutritious. The aromatic blend of Italian herbs and fennel seeds adds depth of flavor that will have everyone asking for seconds.

Ingredients

  • boneless, skinless chicken thighs or breasts
    2
    pounds
  • carrots, in ½-inch chunks
    1½
    cups
  • fresh spinach, shredded
    2
    cups
  • diced tomatoes with juice
    1
    (14.5 ounce) can
  • dry lentils
    1
    cup
  • low-fat chicken broth
    ½
    cup
  • dried Italian herbs
    1
    teaspoon
  • crushed fennel seed
    1
    teaspoon
  • garlic cloves, peeled and sliced
    8
    cloves
  • salt and pepper
    to taste
  • fresh parsley sprigs
    for garnish

Tips

  1. Substitute sweet potatoes for carrots for a sweeter flavor profile.

  2. Add 1 cup of frozen peas in the last 5 minutes of cooking for extra color and nutrition.

  3. Use turkey thighs instead of chicken for a different protein option.

  4. Add a splash of white wine with the broth for extra depth of flavor.

Storage

Store leftovers in the refrigerator for up to 4 days in airtight containers. Reheat individual portions in the microwave for 1-2 minutes, stirring halfway through. Can be frozen for up to 3 months.

Steps:

Prepare the ingredients
Cut chicken into bite-sized pieces if using whole thighs or breasts. Chop carrots into ½-inch chunks and shred spinach. Peel and slice garlic cloves.
Combine ingredients
Place chicken pieces, carrots, spinach, diced tomatoes with juice, lentils, chicken broth, Italian herbs, fennel seeds, and garlic in a large microwave-safe bowl. Season with salt and pepper.
Mix and cover
Stir all ingredients thoroughly to combine evenly. Cover the bowl tightly with microwave-safe lid or microwave-safe plastic wrap.
Microwave
Microwave on high power for about 25 minutes, or until chicken is fully cooked and vegetables are tender. Check halfway through and stir if needed.
Finish and serve
Let stand for 2 minutes before removing cover. Add more broth if the stew seems too thick. Garnish with fresh parsley sprigs and serve hot.

Nutritions

  • Calories

    360 kcal

    Energy

    1507 kJ

    Protein

    36 g

    Fat

    11 g

    Carbohydrates

    29 g

    Fiber

    12 g

    Sugars

    8 g

    Salt

    0.8 g

Recipe Variations

This recipe is easy to adapt to your taste. Try one of the variations below to change the flavor or ingredients.

  1. Substitute sweet potatoes for carrots for a sweeter flavor profile.

  2. Add 1 cup of frozen peas in the last 5 minutes of cooking for extra color and nutrition.

  3. Use turkey thighs instead of chicken for a different protein option.

  4. Add a splash of white wine with the broth for extra depth of flavor.

FAQ

Yes! Brown the chicken in a large pot first, then add all other ingredients and simmer covered for 30-40 minutes until lentils are tender.
Brown or green lentils hold their shape best in this stew. Red lentils will cook faster but may break down more during the long cooking time.
Absolutely! This stew actually tastes better the next day as the flavors have time to meld. Store in the fridge and reheat portions as needed.
Yes, this recipe is perfect for meal prep. Divide into individual containers and store in the fridge for up to 4 days or freeze for longer storage.