Italian Lentil and Broccoli Stew: A Hearty, Healthy Classic

Bright Mediterranean herbs and olives bring wholesome flavor to cozy weeknight dinners.

By Medha deb

Created on Sep 24, 2025

Bright Mediterranean herbs and olives bring wholesome flavor to cozy weeknight dinners.

Experience a delicious blend of wholesome ingredients in this traditional Italian stew—featuring earthy lentils, tender broccoli, aromatic vegetables, and the bright savor of green olives, all enlivened with Mediterranean herbs.

Why You’ll Love This Stew

Nutritious: Rich in plant-based protein, fiber, vitamins, and minerals from real, whole-food ingredients.
Hearty and Satisfying: Lentils give body and comfort, while broccoli and olives bring color and flavor contrast.
Quick to Prepare: Ready in about 40 minutes, making it perfect for busy weeknights.
Mediterranean Flair: Infused with oregano, olive oil, and Parmesan—classic Italian flavors.
Adaptable: Easily made vegan or gluten-free, and perfect for prepping ahead.

Ingredients at a Glance

Ingredient	Amount
Small onion, finely chopped	1
Small carrot, finely chopped	1
Garlic cloves, minced	2
Olive oil	2 tsp
Reduced-sodium vegetable broth or water	2 cups
Dried green or brown lentils	1 cup
Dried oregano	1 tsp
Red-pepper flakes	1/4 tsp
Broccoli florets	6 cups
Large pitted green olives, slivered	16
Shredded Parmesan cheese	4 tsp

Step-By-Step Directions

Sauté Vegetables
Combine onion, carrot, garlic, and olive oil in a medium saucepan. Cover and cook over medium heat for 5 minutes until vegetables are just soft.
Simmer Lentils
Stir in broth (or water), lentils, oregano, and red-pepper flakes. Cover, bring to just under a boil, then reduce to simmer. Cook about 20 minutes, until lentils are tender.
Add Broccoli & Olives
Add broccoli florets. Cover and simmer for 5 more minutes, until the broccoli is crisp-tender. Stir in slivered green olives. If the stew is too thick, add extra water to your desired consistency.
To Serve
Ladle into bowls and sprinkle each serving with shredded Parmesan cheese.

Tips for the Perfect Stew

No Soaking Needed: Lentils can be used dry, just rinse to remove debris.
Broth Choice: Vegetable broth boosts flavor, but water keeps it lighter.
Add Greens: Wilt in spinach or kale for extra nutrients in the last few minutes.
Cheese Options: For a vegan version, skip cheese or add a sprinkle of nutritional yeast.
Customize Heat: Adjust the amount of red-pepper flakes for desired spice intensity.
Boost Flavor: Sauté vegetables until golden for a deeper savory base.
Use Fresh Herbs: Add chopped parsley or basil before serving for fresh flavor.

Nutritional Highlights

This stew is packed with essential nutrients:

Plant-based protein: From lentils, supporting muscle and tissue health.
Fiber: Promotes fullness and digestive wellness.
Vitamins and minerals: Carrots bring beta carotene, broccoli offers vitamin C and folate, olives add healthy fats and antioxidants.
Low in saturated fat: Favoring heart health.

Serving Suggestions

Enjoy with crusty whole-grain bread or a slice of rustic Italian focaccia.
Pair with a simple green salad tossed in a lemon vinaigrette.
For a heartier meal, top with a poached or soft-boiled egg (if not vegan).
Serve as a starter for holiday feasts or as a weekday main course.

What Makes Italian Lentil Stew Special?

This stew is rooted in Mediterranean traditions, where legumes and vegetables create robust yet healthy meals. In Italy, lentils symbolize prosperity and are frequently served around New Year’s, but this stew is wonderful any time of year. The union of tender lentils, bright broccoli, and tangy green olives sets it apart—offering a contrast of textures and a balance of earthy and briny notes. Parmesan adds creamy saltiness, making each bite deeply satisfying.

Frequently Asked Questions (FAQs)

What type of lentils work best?

Use green or brown lentils for their hearty texture—they retain their shape after simmering. Red lentils are not ideal for this recipe, as they break down and create a smoother, more porridge-like stew.

Can I use frozen broccoli?

Yes. Add frozen broccoli directly to the pot in the final simmering stage. Adjust cooking time as needed so it stays crisp-tender and does not overcook.

Is this recipe vegan?

The base stew is vegan if you omit the Parmesan cheese, or substitute it with nutritional yeast for similar savory depth.

How long does it keep?

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently, adding a splash of water if the stew thickens too much.

How do I make it gluten-free?

This stew is naturally gluten-free. Just be sure to use a certified gluten-free broth if serving those with celiac or severe gluten sensitivity.

What else can I add to the stew?

Try stirring in baby spinach, kale, or diced potatoes for extra vegetables. For more Mediterranean flavor, add a few sun-dried tomatoes or a pinch of smoked paprika.

Ingredient Spotlight: Lentils and Broccoli

Lentils:
- Provide slow-release energy and help stabilize blood sugar.
- Contain folate, iron, and B vitamins, which support brain and metabolic health.
Broccoli:
- High in fiber, vitamin C, vitamin K, and phytochemicals linked to cancer prevention.
- Cooks quickly and remains beautifully green, offering a pleasant bite.
Olives & Olive Oil:
- Classic Mediterranean staples that contribute healthy fats and a briny, satisfying taste.

Meal Prep and Storage Tips

Make Ahead: Prepare the full stew up to 2 days ahead; flavors deepen as it rests.
Freezing: Freeze portions in airtight containers for 1 to 2 months. Thaw overnight in the fridge and reheat gently—add water as needed to loosen texture.
Batch Cooking: Double or triple the recipe for convenient lunches or dinners later in the week.

Smart Serving Variations

Swap out broccoli for cauliflower or add a mix of both for different textures.
Toss in a handful of cherry tomatoes with the lentils for additional brightness and color.
Include fresh rosemary or thyme along with or instead of oregano for herbal depth.
Omit olives and cheese for a minimal, low-sodium version; add a twist of lemon juice at the end for balance.

Nutrition Comparison Table

	Stew Per Serving	Standard Beef Stew
Calories	~210	~340
Protein (g)	12	22
Dietary Fiber (g)	8	3
Saturated Fat (g)	2	9
Cholesterol (mg)	5	65
Vitamin C (% DV)	85	20

Values are approximate and vary by specific ingredients and portion size. The lentil and broccoli stew is lower in calories and saturated fat, higher in fiber and vitamin C than a traditional beef stew.

Explore Other Healthy Soup Recipes

Creamy Broccoli and Red Lentil Soup
Classic Italian Lentil Soup with Tomatoes and Spinach
Hearty Vegetable Minestrone
Lemony Chickpea Orzo Soup
Smoky Split Pea and Carrot Soup

Conclusion: Wholesome Tradition Meets Modern Convenience

This Italian Lentil and Broccoli Stew embodies the best of Mediterranean home cooking: it’s deeply nourishing, quick to prepare, and flexible enough for any lifestyle or dietary preference. Whether you’re feeding a family, seeking healthy weekday dinners, or meal-prepping for a busy week, this stew offers warmth, nutrition, and vibrant flavor in every bowl. Enjoy it tonight—your body and your tastebuds will thank you.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb