If you’ve ever thought, “I should eat more veggies and fibre,” but then stared at your fridge like it’s a sad, empty vending machine, this recipe is your new best mate. Lentil stew is the kind of meal that feels like a warm hug from the inside out — hearty, filling, and yet somehow virtuous. And yes, before you ask, lentils can be tasty (this isn’t your grandma’s flavourless hippie stew, promise).
Cooking solo, it’s all too easy to either a) skip the veggies altogether, or b) buy too many and watch them wilt into a tragic science experiment at the back of your crisper. This stew solves both problems: a clever, single-serve recipe that makes use of humble pantry lentils, plus just the right amount of veg. No waste, no guilt — just a nourishing bowl of goodness.
Ingredients (Serves 1)
- ½ cup dried lentils (green or brown work best, rinsed)
- 1 small carrot, diced
- 1 small zucchini, diced
- ½ red capsicum, chopped
- ½ small brown onion, finely diced
- 1 clove garlic, minced
- 1 small tomato, chopped (or ½ cup canned diced tomatoes)
- 1 cup vegetable stock (low sodium preferred)
- ½ tsp ground cumin
- ½ tsp paprika
- Pinch chilli flakes (optional)
- 1 tsp olive oil
- Salt & pepper to taste
- Fresh parsley or coriander, to serve
Method
- Heat the olive oil in a small pan, sauté onion and garlic for 2–3 minutes until fragrant. (Yes, technically this is “extra washing up,” but it’s worth it for flavour.)
- Add onion mix plus all remaining ingredients to your slow cooker. Give it a stir.
- Cook on LOW for 6–7 hours or HIGH for 3 hours until lentils are tender and stew is thick.
- Taste, season, and ladle into a big bowl. Scatter with parsley or coriander, and feel smug about your healthy life choices.
Nutrition Notes
- Protein & fibre powerhouse: Lentils bring ~12g protein and loads of fibre per serve, keeping you full for hours.
- Hero nutrients: Iron, folate, vitamin C (from capsicum and tomato).
- Gut health: Lentils = natural prebiotics. Your gut bugs will love you.
Solo Shopping & Storage Tips
- Lentils: Buy dried in small bags from the supermarket, or scoop from the bulk bins at health food shops — you only need half a cup at a time.
- Veggies: Markets are your friend here. Grab single carrots, zucchinis, and capsicums instead of plastic-wrapped multipacks.
- Leftovers: This stew reheats beautifully. Store extra portions (if you’ve scaled up) in glass containers for up to 3 days, or freeze in single-serve tubs.
Cooking for 2–3?
- Simply double or triple everything. The stew thickens more with bigger batches, so add an extra splash of stock if needed.
- Freezer tip: Portion cooled stew into zip-lock bags, flatten, and freeze. They stack neatly like edible filing folders.
Final Thoughts
Lentil & Veggie Stew is the quiet achiever of solo cooking. It’s cheap, it’s nourishing, and it makes you feel like you’ve got your life together (even if your laundry pile says otherwise). Perfect for a cosy weeknight or a weekend “reset meal.”
If you’re loving this recipe, make sure to subscribe to Plan4One.com for more solo-friendly slow cooker gems. And don’t stop here — check out the rest of our single-serve recipes designed to keep you healthy, happy, and waste-free in the kitchen.
