One-Pot Lemony Red Lentil Stew (low carb &  keto-friendly)

Need a one-pot quick and easy meal idea? Our lemony red lentil keto-friendly stew is just the thing! Comforting, flavorful, and packed with nutrients for brain health. Family-friendly and perfect for meal prepping. We also share how to cook red lentils in two ways.

This content is for informational purposes only and not intended as medical advice. Please see our disclaimer page for more information.

Jump to:

• 👪Why your family will love this recipe
• 🥒Will picky eaters like this
• 🧠 Red Lentils & Brain Health
• 🥑Understanding the Ketogenic Diet: Potential Benefits and Risks
• ⏲️ Time-Saving Tip
• 🥦Ingredients
• 💡Recipe Tips 
• 👩🏽‍🍳Step-By-Step: How to Cook Red Lentils
• No instant pot? No problem
• 🥬Substitutions & Variations
• 🥡Storage​
• ❔FAQ
• 🥣Make this next…
• 📖 Recipe
• Information Source

Life can sometimes feel like a whirlwind, can't it? As a busy mom, I know all too well the feeling of being constantly on the go. From juggling work and family responsibilities to trying to squeeze in a bit of me-time, it can often feel like there's a never-ending list of tasks to complete.

Over the past few weeks, this has been particularly true for us. We've found ourselves relying more than ever on quick, easy, and nutrient-packed family meals. One-pot meals, like this lemony red lentil (keto-friendly) stew, have been a lifesaver.

Plus it makes cooking red lentils a breeze! I think we can all appreciate a set-it-and-forget-it kind of meal! But no worries if you don't have an instant pot, I added a stovetop version as well.

Lastly, this red lentil stew is packed with healthy fats and nutrients and is a great way to get lentils into your diet. This recipe definitely showcases red lentils' impressive nutritional profile.

So, if you're looking for a quick, nutritious, and delicious meal that the whole family will love, add this lentil keto friendly to your instant pot meal ideas!

If you have extra red lentils to cook up you can use them in other lentil recipes. We love making high-protein red lentil potato mash! Perfect as is or as the top of a meatless shepherd's pie.

👪Why your family will love this recipe

We love how easy this lemony red lentil stew is, one pot, minimal prep and you have dinner on the table. Here's why you will love it too:

• Simple prep: This recipe has minimal prep and you can buy minced garlic and chopped carrots on those busy weeks!
• Easy Cook: Whether you're using an Instant Pot or cooking on the stovetop, this recipe is straightforward and easy to follow. As a mom of three, I can attest to the convenience of a one-pot meal on a busy weeknight.
• Flavorful: This stew is packed with a variety of spices that create a depth of flavor that's hard to resist. Even in my own family, the combination of cumin, paprika, and poultry spice has been a hit!
• Nutritious: Red lentils are a great source of protein and fiber, making this a meal you can feel good about serving to your family. Plus, it's packed with veggies!
• Versatile: This stew can be customized to suit everyone's preferences. In my house, we sometimes add vegan parm or extra carrots because my youngest loves them.

🥒Will picky eaters like this

Navigating the world of picky eaters can be a challenge. I've been there with all three of my kids, you can read our tips and tricks here. For now, here are some tips to help when introducing this recipe to your kiddos:

1. Adjust the Spices: If your little ones are sensitive to spices, feel free to adjust the amounts. You can always add more seasoning to individual servings if needed.
2. Add Familiar Ingredients: Incorporating ingredients that your kids already love can make the dish more appealing. For example, my youngest is a big fan of carrots, so I always make sure to add plenty to this stew.
3. Serve with Their Favorite Sides: Serving the stew with a side they love, like a piece of their favorite bread or over rice, can make the meal more enticing.
4. Involve Them in the Cooking Process: Kids are often more interested in trying something they helped make. If it's possible, involve your picky eater in the cooking process. Even simple tasks like rinsing the lentils or stirring the pot can make a difference.

Remember, every child is different, and it's all about finding what works for your family. 

🧠 Red Lentils & Brain Health

Red lentils are a staple in many diets worldwide! They are kid-friendly and keto-friendly while also being packed with nutrients that are beneficial for brain health. Here's why you should incorporate them into your families diet:

• High-Quality Protein: Red lentils are a great source of protein, containing all essential amino acids (1). With about 18 grams of protein per cooked cup, they're a fantastic way to support the growth, maintenance, and repair of the body (1).
• Rich in Micronutrients: Red lentils provide a wide range of bioavailable micronutrients, which are required for general health and wellbeing (1). They're a good source of iron, which is particularly important for brain health (2).
• Brain Health: The nutrients found in red lentils, including essential fatty acids play a role in cognitive development and function (2).
• Fiber Content: Red lentils are also high in fiber, with about 15 grams per cooked cup (1). Fiber is essential for heart health, can help control blood sugar levels, and contributes to a feeling of fullness, which can help with weight management (3).

Remember, while red lentils have these benefits, they should be part of a balanced and varied diet to ensure you're getting all the necessary nutrients. Whether you're making our lemony red lentil stew or exploring other keto-friendly options, it's all about finding what works best for your body and lifestyle.

🥑Understanding the Ketogenic Diet: Potential Benefits and Risks

The ketogenic diet, often referred to as 'keto', is a low-carb, high-fat diet that has gained popularity for its potential to aid in weight loss and improve certain health markers (4,5). Typically, it involves reducing carb intake to about 20-50 grams of net carbs per day. This drastic reduction puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy instead of carbohydrates. But is it the best way for everyone to achieve overall health? Let's explore.

Potential Benefits of a Ketogenic Diet:

Research has shown that a ketogenic diet can offer several health benefits, particularly for individuals with specific health conditions like diabetes, epilepsy, or obesity (4,5):

• Weight Management: A ketogenic diet can help with weight loss and control of visceral adiposity (4).
• Blood Sugar Control: The ketogenic diet has been shown to help patients with diabetes reduce their HbA1c levels and reduce the need for insulin (5).
• Improved Lipid Profiles: The ketogenic diet has been found to improve lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (5).

Potential Risks of a Ketogenic Diet:

While the ketogenic diet can offer certain benefits, it's not without potential risks (6,7,8).:

• Increased LDL Cholesterol: The ketogenic diet can lead to higher levels of LDL cholesterol, the "bad" cholesterol that can build up in arteries and increase the risk of heart disease (6).
• Nutrient Deficiencies: The ketogenic diet can lead to lower intakes of fiber and certain nutrients due to the avoidance of food groups like legumes, fruits, and whole grains (7).
• Sustainability: Maintaining a ketogenic diet can be challenging in the long term, and it may not be as sustainable as other diets that include a broader range of food groups (7,8).

The Bottom Line

While a ketogenic diet can be beneficial under certain circumstances, it's not suitable for everyone and should be followed under the supervision of a healthcare provider. It's also important to maintain a balanced diet to ensure you're getting all the necessary nutrients. If you're considering a ketogenic diet, it's crucial to consult with a healthcare provider or a nutritionist to understand if it's the right choice for you and how to follow it safely

Remember, the key to a healthy diet is balance and variety. Even though lentils have a higher total carb intake than most keto foods, they are packed with nutritional value and can be a part of a balanced diet.

🥦Ingredients

To make this delicious lemony red lentil keto-friendly recipe, you will need a handful of ingredients:

• Red lentils: A cup of lentils is a great source of protein and they're perfect for vegan diets.
• Carrot: I use large carrots but any variety will do. They will add a touch of sweetness and a pop of color.
• Kale: To increase nutrition and color to our red lentil keto-friendly dish!
• Vegetable broth: I am using a liquid-based vegetable stock but you can use powder or paste, just follow the instructions to get the right amount of liquid.
• Olive oil: A staple in my kitchen, it adds a rich, savory flavor to our stew.
• Fresh onion: I like using fresh onion as a base because it is a flavor powerhouse that forms the base of our stew.
• Fresh garlic: For that aromatic kick that we all love. Use powder if you need a milder version or if you have sensitive kids at home.
• Poultry spice: Don't let the name fool you, there are no animal products in poultry spice. I love using it in stews and soups to intensify the flavor.
• Cumin: This earthy spice is a great addition, lending a warm and aromatic character to our dish.
• Paprika: A dash of this lends a sweet-spicy note to our lentil stew.
• Lemon juice: For that zesty lemon flavor that will brighten up the whole dish. Kick it up a notch with lemon zest as well.

Optional toppings:

• Baby spinach: A great addition for some green goodness. I sometimes use spinach instead of kale or I use both for the extra green powder! Almost any fresh vegetables will work. We love adding fresh cilantro
• Avocados: Creamy and rich, they're the perfect finishing touch to our stew.

For full quantities, please see the recipe card. And as always, use what you have and don't sweat it. If you have to substitute ingredients then that's ok. Head down to the substitution section if you are missing any of these ingredients for ideas. 

👩🏽‍🍳Step-By-Step: How to Cook Red Lentils

Let's get cooking! Here are the step-by-step instructions to make our one-lemony red lentil keto-friendly stew. I've included some pro tips to make the process even easier.

Instant Pot Instructions:

1. Set your Instant Pot to sauté. Add the olive oil (or water for an oil-free option) and onions. Cook until the onions are soft. This usually takes about 5 minutes.
2. Next, add in the garlic and spices (poultry spice, cumin, and paprika). Cook for another minute to let the spices release their flavors. 
3. Now, it's time for our red lentils. Add them in and stir to coat with the spices. This helps to infuse the lentils with all those wonderful flavors.
4. Add in the vegetable broth, kale, and diced carrots. Close the lid and set the Instant Pot to the 'Bean' setting for 15 minutes. You want high pressure. Pro tip: Make sure the vent is set to 'Sealing' to build pressure.
5. Once the time is up, vent the Instant Pot. If you're using spinach, add it in along with the lemon juice and stir. Close the lid and let it sit for 2 minutes to wilt the spinach.
6. Serve your delicious stew with some sliced avocado or over steamed rice. Enjoy!

Stove Top Instructions:

1. Over medium-high heat, add your olive oil to a large pot. Add in the onions and cook until soft. This usually takes about 5 minutes.
2. Next, add in the garlic and spices and cook for another minute.
3. Then, add in the red lentils and stir to coat with the spices. Next, add in all the vegetable broth. Cover and let it come to a boil. Once boiling, reduce the heat to medium-low and simmer for 15 minutes. The red lentils should be soft.
4. Now add in the carrots and kale and continue to cook for another 5 minutes.
5. Finally, add the lemon juice and stir. If you're adding spinach, add it in here as well. Turn the heat off and close the lid. Let it sit for 2 minutes to wilt the spinach. 
6. Serve your delicious stew with some sliced avocado or over steamed rice. Enjoy your homemade, hearty, and healthy One-Pot Lemony Red Lentil Stew!

Feel free to adjust the spices and ingredients to suit your taste. 

🥬Substitutions & Variations

In the kitchen, we often have to improvise and use what we have on hand. It's okay if you're missing an ingredient or two for this lentil keto-friendly stew. Here are some substitutions and variations to help you make this recipe work for you:

Substitutions:

• Red Lentils: If you don't have red lentils, you can use almost any type of lentil. We have tried brown lentils, green lentils, and mung beans. Even kidney beans can work in a pinch. I have also used canned lentils and it works great!
• Olive Oil: If you're out of olive oil, you can use any other cooking oil you have on hand. Coconut oil or avocado oil would be a good choice.
• Poultry Spice: Don't have poultry spice? You can make your own blend with thyme, sage, marjoram, rosemary, black pepper, and nutmeg.
• Vegetable Broth: If you're out of vegetable broth, you can use chicken broth (if not following a vegan diet) or even just water. You might need to adjust the seasoning if you use water.
• Spinach: Any leafy greens like kale or Swiss chard can be used in place of spinach.
• Avocado: If you don't have avocados, you can top your stew with a dollop of Greek yogurt (if not vegan) or a sprinkle of nutritional yeast for a cheesy flavor.

Variations:

• Make it cheesy: Sprinkle in some parmesan cheese or nutritional yeast to give it that cheesy flavor. This variation works great with kids!
• Low-Carb Veggie Delight: You can add other low-carb vegetables like zucchini, bell peppers, or cauliflower to this stew to make it even more filling and nutritious. These are all keto-friendly foods that will add variety to your stew.
• Creamy Lentil Stew: For a creamier version of this stew, add a can of coconut milk towards the end of the cooking process.
• Protein-Packed Stew: If you're looking to increase the protein content of this stew, add in firm tofu, or chickpeas. For non-vegetarians, a great choice is diced chicken breast or turkey. Just make sure to sauté the poultry until it's fully cooked before adding the lentils and broth. 
• Lentil Soup: If you have leftovers and want to change things up, you can add more broth to the stew and turn it into a comforting lentil soup.
• Side dish: While this stew is hearty and nutritious it also makes a great side dish. Serve with a big side of Tahini Ceaser salad with crispy croutons or with baked tofu nuggets. 

🥡Storage​

Fridge: Once the stew has cooled, transfer it to an airtight container and store it in the fridge. It will keep well for up to 5 days. To reheat, you can use the microwave or stovetop. If using the microwave, heat in 30-second intervals, stirring in between until hot. On the stovetop, reheat over medium heat, stirring occasionally until warmed through.

Freezer: This stew freezes beautifully. Once cooled, portion the stew into freezer-safe containers or heavy-duty freezer bags. It can be frozen for up to 3 months. To reheat, thaw overnight in the fridge and then reheat on the stovetop or in the microwave as described above.

Reheating: When reheating, you might find that the stew has thickened as the lentils continue to absorb the liquid. If needed, add a splash of broth or water to thin it out to your desired consistency.

❔FAQ

🥣Make this next…

I hope you enjoyed this lemony lentil keto friendly stew recipe, if you are looking for more easy weeknight recipes, be sure to check out these

• Spiced lentil buddha bowls
• Quick 1 pot vegan chili recipe
• Easy eggplant meatballs
• 12 epic vegan recipes for non-vegans

Hope you enjoy this lemony lentil soup recipe as much as we do! We love that lemon flavor. If you did make it, please comment down below and let us know how it went. We love hearing from you.

📖 Recipe

Information Source

1. Daly, R., Gianoudis, J., Prosser, M., Kidgell, D., Ellis, K., O’Connell, S., & Nowson, C. (2015). The effects of a protein enriched diet with lean red meat combined with a multi-modal exercise program on muscle and cognitive health and function in older adults: study protocol for a randomised controlled trial. Trials, 16, 339.
2. Naveed, S., Lakka, T., & Haapala, E. (2020). An Overview on the Associations between Health Behaviors and Brain Health in Children and Adolescents with Special Reference to Diet Quality. International Journal of Environmental Research and Public Health, 17(3), 953.
3. Boutin, A., Moore, L., Lauzier, F., Chassé, M., English, S., Zarychanski, R., McIntyre, L., Griesdale, D., Fergusson, D., & Turgeon, A. (2017). Transfusion of red blood cells in patients with traumatic brain injuries admitted to Canadian trauma health centres: a multicentre cohort study. BMJ Open, 7(3)
4. Zinn, C., Wood, M., Williden, M., Chatterton, S., & Maunder, E. (2017). Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition, 14(1).
5. Crosby, L., Davis, B., Joshi, S., Jardine, M., Paul, J., Neola, M., & Barnard, N. D. (2021). Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Frontiers in Nutrition, 8.
6. Van Berkel, A. A., IJff, D. M., & Verkuyl, J. M. (2018). Cognitive benefits of the ketogenic diet in patients with epilepsy: A systematic overview. Epilepsy & Behavior, 87, 69-77.
7. O'Neill, B., & Raggi, P. (2020). Clinical and scientific debates on atherosclerosis: The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119-126.
8. Goldberg, I. J., Ibrahim, N., Bredefeld, C., Foo, S., Lim, V., Gutman, D., Huggins, L.-A., & Hegele, R. A. (2021). Ketogenic diets, not for everyone. Journal of Clinical Lipidology, 15(1), 61-67.