Mar 29, 2024 Lentil Plantain Stew

man stirring a pot of lentil stew

This nutrient-dense stew is also packed with enough flavor to satisfy the whole family.


  • 1 Tbsp vegetable oil
  • 1 yellow onion
  • 2 garlic cloves
  • 1 ½ cups baby carrots
  • ¼ cup cilantro
  • 2 sweet yellow plantains
  • 1 medium zucchini
  • 1 15-oz can lentils, drained and rinsed
  • 6 cups low sodium vegetable broth
  • 4 cups kale, de-stemmed
  • Pepper to taste


  1. Wash and chop the onion, garlic, zucchini and kale into bite-sized pieces. Peel and slice the sweet yellow plantains into coin shapes. Set aside.
  2. Put a large pot on the stove over medium-high heat. Once hot, add the oil, onion and garlic and saute for about 5 minutes until golden and fragrant.
  3. Add carrots, plantain and zucchini; season with pepper to taste and cook for about 10 minutes until slightly tender.
  4. Add lentils and vegetable broth, then bring to a boil over high heat. Turn the heat down to medium-low and cook for 20 minutes.
  5. Add the kale and cook for another 10 minutes. Add the cilantro and serve right away or cover and refrigerate for up to 3 days.