This one pot chicken and lentil stew recipe is a light and healthy one pot meal that’s bursting with creamy and zesty deliciousness! The chicken is marinaded with a variety of healthy, anti-inflammatory spices, yogurt and tangy orange juice for a mouthwatering healthy meal that the whole family will love!
What Is Lentil Stew?
There is nothing better than knowing that what you’re eating is not only delicious, but it’s also good for your body!
In this recipe, we use spices that are known for their anti-inflammatory properties, like celery seed, coriander and paprika.
Lentils and chicken are loaded with hearty protein to keep you full longer and to fuel your body and muscles.
This one and done fuss free dinner also saves on dishes, which is a huge plus in my book. A full sink of dishes at my house is about as sure as a toilet paper shortage during a pandemic.
You’re Going To Love This
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How To Make Lentil Stew
This is the best lentil stew recipe because it’s all made in one pot! Make sure to scroll down to the recipe card for the full list of ingredients and instructions. Let’s break it down:
What Are The Benefits Of This Healthy Lentil Stew?
| Celery Seed, Coriander, Paprika | All three of these spices are known for their anti-inflammatory properties. They have a variety of antioxidants that help fight free radicals in the body, and have all been used for thousands of years for a variety of holistic and medicinal purposes. Luteolin, a compound in celery seed, reduces inflammation and nitric oxide levels, which may be beneficial in the treatment of some inflammatory diseases such as gout. Read more HERE. |
| Lentils | Lentils are high in plant-based protein, fiber, folate, and potassium, making them a great heart-healthy food choice. Lentils are also low in purines, the compound that the body converts into uric acid which causes gout flare-ups (inflammation). |
| Red Onion | Onions contain a few compounds that have been reported to have a range of health benefits which include potential anticarcinogenic properties, antithrombotic activity, antiasthmatic and antibiotic effects. |
| Orange Juice | Fresh squeezed orange juice is concentrated with high levels of antioxidants and micronutrients like vitamin C, which support a healthy immune system. Folate and potassium are also abundant in OJ. |
Is Coconut Milk Healthy?
It depends on who you ask, as with many things in the health world.
On a Mediterranean diet, dairy milk is recommended to only be enjoyed occasionally, if at all. So milk alternatives like coconut milk, almond milk, hemp milk, etc., are a great way to still enjoy recipes and foods that would normally have dairy milk in them.
Since coconut milk is so high in saturated fat, people may wonder if it’s a healthy choice.
If you decide coconut milk isn’t for you, try substituting it for a thicker plant-based option, like oat milk.
The Orange Yogurt Marinade
I personally think that this is the best part of the recipe!
Did you know that plain Greek yogurt can make an absolutely delicious and moist marinade for chicken? All you have to do is add a little sweetness to it and it’s ready to go!
In this recipe, we use fresh squeezed orange juice and spices. Let the chicken sit in the marinade for a few hours, or overnight and it will be so tasty and moist, that you will be wondering why you don’t make yogurt marinades more often!
If you don’t have an orange, try using freshly squeezed lemon juice!
Easy Lentil Stew Ingredient Substitutions
How To Store It
How To Freeze It
Freeze everything in an airtight container in the freezer for up to 1 month. To thaw, place the container in the refrigerator overnight, and re-heat over low heat on the stove top.
More Recipes You Will Love
Here are a few more recipes that you might enjoy!
Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan here! Take the stress out of meal planning and let me do the hard work for you!
One Pot Chicken And Lentil Stew
Ingredients
- 1 cup dried green or brown lentils
- 2 medium raw chicken breasts, cut into 1 inch cubes (thawed chicken breasts work great as well!)
- 1 tsp celery seed, divided
- 1 tsp coriander, divided
- 2 tsp paprika, divided
- 1 tsp Italian seasoning
- 1 5.3 oz container of plain Greek yogurt, reserving a few tbsp to dollop on top at the end (a little under 1 cup)
- the juice of 1/2 of a small orange, about 1/4 cup
- 1 tbsp extra virgin olive oil
- 1 red onion, peeled and sliced thin (or yellow/white onion, whatever you have)
- 1 cup coconut milk
- 2 1/2 cups chicken broth
- 1/4 tsp salt
- pinch of pepper
- parsley or cilantro as garnish
Instructions
- MAKE THE CHICKEN MARINADE – In a bowl, mix together the yogurt (reserve a couple teaspoons) 1/2 tsp celery seed, 1/2 tsp coriander, 1 tsp paprika, 1 tsp Italian seasoning and orange juice. Toss the cubed chicken with the yogurt marinade. Place in an airtight container in the refrigerator for at least 30 minutes, or overnight.
- SEAR THE CHICKEN – Heat one tbsp of olive oil over medium heat in a large cast iron dutch oven or pot with a lid. Add the marinated chicken to the pot and cook undisturbed for about 5 minutes. Toss in your chopped red onion, flip the chicken and continue to cook for another 5 minutes, undisturbed.
- SIMMER WITH THE LENTILS – Add the green lentils, coconut milk, chicken broth, 1/2 tsp coriander, 1 tsp paprika, 1/2 tsp celery seed and salt/pepper. Stir to fully combine, place the lid on the pot and simmer for about 35 minutes, stirring occasionally to prevent sticking.
- PLATE & GARNISH – Test the lentils to make sure they are not too hard. They should be soft but not mushy. Plate the lentils and chicken in a bowl. Garnish with parsley and a dollop of plain Greek yogurt and enjoy!
What Is The Mediterranean Diet? Foods List, Evidence Based Research
