A warming and protein-rich stew featuring lean pork, earthy lentils, and nutrient-dense spinach in a savory broth. Ideal for immune support, muscle recovery, and digestive health.
Preparation Time
- Prep: 15 minutes
- Cook: 45 minutes
- Total: 60 minutes
- Servings: 4
Ingredients
- 500 g (1.1 lb) lean pork loin or shoulder, cut into cubes
- 1 tbsp extra virgin olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 1 cup dry green or brown lentils, rinsed
- 5 cups low-sodium vegetable or chicken broth
- 1 bay leaf
- 1 tsp ground cumin
- 1 tsp dried oregano
- 3 cups fresh spinach (or 1 cup frozen)
- Sea salt and black pepper to taste
- Fresh parsley (optional)
Instructions
- Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery over medium heat for 5–7 minutes.
- Add pork cubes and brown on all sides, about 5–6 minutes.
- Stir in lentils, cumin, oregano, and bay leaf. Pour in broth and bring to a boil.
- Reduce heat to low, cover and simmer for 30–35 minutes or until lentils and pork are tender.
- Add spinach, stir until wilted (2–3 minutes). Season with salt and pepper.
- Garnish with fresh parsley and serve hot.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | ~34 g |
| Carbohydrates | ~24 g |
| Fiber | ~8 g |
| Total Fat | ~12 g |
| Saturated Fat | ~2.5 g |
| Iron | ~25% DV |
| Folate | ~30% DV |
| Magnesium | ~20% DV |
Evidence-Based Health Benefits
1. Lentils support heart and gut health
Lentils are rich in prebiotic fiber, which feeds beneficial gut bacteria and reduces LDL cholesterol.
Reference: Padhi EM et al., 2014. British Journal of Nutrition.
2. Pork provides high-quality protein and zinc
Lean pork is a rich source of complete protein and zinc, vital for immune function and wound healing.
Reference: McNeill SH, 2014. Nutrients.
3. Spinach is a powerful source of micronutrients
Spinach contains iron, folate, and vitamin K, important for red blood cell production and bone health.
Reference: Slavin JL, 2013. Advances in Nutrition.
Kitchen Tips
- Use pork loin for a leaner version, or shoulder for a richer texture.
- For a thicker stew, mash a few lentils at the end of cooking.
- You can substitute spinach with kale or Swiss chard.
- This dish tastes even better the next day after the flavors have melded.
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