Pork Stew with Lentils

A warm and nourishing stew made with lean pork, fiber-rich lentils, and aromatic vegetables. This protein-packed meal supports digestive health, muscle recovery, and blood sugar regulation.


Preparation Time

  • Prep time: 15 minutes
  • Cooking time: 45 minutes
  • Total time: 60 minutes
  • Servings: 4

Ingredients

  • 400 g (14 oz) lean pork shoulder or loin, cut into small cubes
  • 1 tablespoon extra virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 cup dried brown or green lentils, rinsed
  • 1 bay leaf
  • 1 teaspoon smoked paprika or cumin (optional)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 4 cups water or low-sodium vegetable broth
  • Optional: fresh parsley or lemon juice to serve


Instructions

  1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrot, and celery for 4–5 minutes until soft.
  2. Add pork and brown on all sides for 5–6 minutes.
  3. Stir in lentils, bay leaf, thyme, paprika (if using), salt, and pepper. Add water or broth.
  4. Bring to a boil, then reduce to a simmer. Cover and cook for 40–45 minutes, or until lentils and pork are tender.
  5. Remove bay leaf. Taste and adjust seasoning.
  6. Serve warm, topped with parsley or a splash of lemon juice if desired.

Estimated Nutritional Value (Per Serving)

NutrientApproximate Value
Calories~380 kcal
Protein~32 g
Fat~14 g (mostly unsaturated)
Carbohydrates~28 g
Fiber~8 g
Iron~25% DV
Zinc~30% DV
Vitamin B6~30% DV
Folate~40% DV
Magnesium~20% DV

Health Benefits

1. Supports muscle recovery and immune function

Lean pork provides complete protein, zinc, and B vitamins, especially B6 and thiamine, which support energy metabolism and immune health.
Reference: Murphy SP et al. (2011). Pork and human nutrition. Advances in Nutrition.


2. Improves gut health and cardiovascular balance

Lentils are rich in soluble fiber, which promotes digestive regularity and helps manage cholesterol levels and blood sugar.
Study: Jenkins DJA et al. (2002). Legume-based diets and cholesterol lowering. Archives of Internal Medicine.


3. Anti-inflammatory and antioxidant protection

Onion, garlic, and olive oil deliver flavonoids and organosulfur compounds that modulate inflammation and support cardiovascular health.
Source: Ríos JL. (2011). Pharmacological properties of common culinary herbs. Life Sciences.


Tips for Best Results

  • Use lean, well-trimmed pork to reduce saturated fat.
  • Rinse lentils well and avoid overcooking to maintain texture.
  • Add spinach or kale in the final 5 minutes for extra nutrients.
  • Make in advance—flavors improve after resting.
  • Freeze leftovers in portions for up to 1 month.


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