If you’re after something that’s comforting, hearty, and nourishing, but still quick enough for a weeknight, this Mediterranean Lentil & Tomato Stew is your ticket. It’s the kind of dish that tastes like it’s been simmering all day, but actually comes together in less than 30 minutes. Packed with protein-rich lentils, rich tomato, olive oil, and herbs, this bowl is warming without being heavy — the perfect solo dinner when you want healthy food that still feels like a hug.
Meal Goals
✔ Plant-powered protein – keeps you full without meat.
✔ High in fibre – great for digestion and sustained energy.
✔ Budget-friendly – made with pantry staples.
✔ Solo-sized – no giant pot of stew sitting in the fridge for a week.
Why It’s Good For You (Ingredient Benefits)
- Brown lentils – high in protein, fibre, and iron, making them a fantastic plant-based staple.
- Tomatoes – rich in vitamin C and lycopene, an antioxidant linked to heart health.
- Onion & garlic – provide antioxidants and prebiotic fibre to support gut health.
- Celery & carrot – low-calorie veggies that bulk up the stew with vitamins A and K.
- Olive oil – a source of healthy fats that aid nutrient absorption.
- Parsley – fresh herbs add vitamin K, antioxidants, and a bright finish.
Ingredients (Solo Serve)
- ½ cup dried brown lentils (or 1 cup canned lentils, rinsed & drained)
- 1 tbsp olive oil
- ½ small onion, finely diced
- 1 garlic clove, minced
- ½ carrot, diced
- ½ celery stalk, diced
- 200g canned diced tomatoes (about ½ a standard tin)
- 1 cup vegetable stock
- ½ tsp dried oregano
- Pinch of chili flakes (optional)
- Salt & pepper to taste
- Fresh parsley, chopped (for garnish)
Step-by-Step Cooking Guide
- Prep the base – Heat olive oil in a small pot. Add onion, carrot, and celery. Sauté for 5 minutes until softened.
- Add the flavour – Stir in garlic, oregano, and chili flakes (if using). Cook for 1 minute until fragrant.
- Build the stew – Add lentils, canned tomatoes, and stock. Stir well, bring to a simmer.
- Cook – If using dried lentils, simmer gently for 20–25 minutes until tender. If using canned lentils, simmer for 10 minutes just to let the flavours meld.
- Season & serve – Taste, adjust salt and pepper, then ladle into a bowl. Top with chopped parsley and a drizzle of olive oil.
Storage & Reheating Tips
- Fridge – Keeps for up to 3 days in a sealed container. Flavours deepen overnight.
- Freezer – Great for freezing if you make a double batch. Reheat gently on the stovetop or in the microwave with a splash of water.
Swap It Up
- Protein boost – Add shredded chicken or stir through cooked chorizo slices.
- Veg twist – Toss in zucchini, capsicum, or spinach for extra colour.
- Creamy finish – Stir in a spoonful of Greek yogurt before serving.
Nutritional Snapshot (approx. per serve)
- Calories: ~400
- Protein: 18g
- Carbohydrates: 52g
- Fat: 12g
- Fibre: 14g
Final Bite
This Mediterranean Lentil & Tomato Stew for One is the ultimate budget-friendly comfort meal — earthy lentils, tangy tomato, and plenty of herbs to keep it lively. It’s proof that plant-based eating can be just as satisfying as a meaty main, especially when you’re cooking for yourself.
👉 Next up in our Mediterranean Solo Series: a bubbling Mini Lamb Moussaka Ramekin that gives you all the indulgence of the classic, but in a perfectly portioned single serve. Don’t forget to subscribe, share this recipe, or drop a comment with your favourite way to use lentils!
