Lentil Chard Stew

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This lentil chard stew delivers plant protein, high fiber, leafy greens, and anti inflammatory spices to support gut health, blood sugar balance, and heart health.

I’ve been making versions of this lentil chard stew for years and finally decided to write it up and share it, as I often recommend it to my clients. It’s an example of my “cook once; eat thrice” philosophy: It makes enough for plenty of leftovers and is even better the next day. Always make enough for leftovers when you’re cooking to save yourself time in the kitchen.

This recipe keeps well for days of leftovers and is always better the next day. And the next.

Benefits of Lentils

The star of this show is the lentil. I’m enamored with lentils because they have about 16 grams of fiber per cup, and they’re delicious. Fiber keeps your gut bugs happy so that they keep you healthy! And you’re probably aware that most adults aren’t nearly meeting the daily fiber rec of 30 grams.

Most holistic health professionals recommend much more–50 grams plus–which can seem daunting. How can you get that much fiber? Increase your intake of legumes and plants! By getting two bowls of veggies daily and assorted legumes or beans with meals, you can easily meet this rec.

As I mentioned, fiber is super important because it’s food for your gut bugs. If you’re not feeding your gut bacteria, they can’t help you digest food and absorb nutrients. Humans cannot digest the fibrous portion of carbohydrates (anything that is not a protein or a fat is a carb: fruits, vegetables, grains, legumes, for example), so our gut bacteria do it for us.

Fiber keeps things moving through your digestive tract and gives bulk to your stool to help scrub your colon walls clean. Fiber also keeps you full, helps regulate blood sugar levels, and protects you from cancer and even heart disease. Other high fiber foods include avocados, berries, figs, artichokes, beans, and chia seeds.

Lentil Chard Stew

Back to the stew. This is a super healthy meal, as it not only contains the high-fiber lentils, but I also include chard so you get some leafy greens. (You can use spinach or kale).

The base is chicken broth, or you can use bone broth to get all the wonderful benefits it provides. I also add curry powder for the anti-inflammatory benefits of turmeric–and the great taste!–making this a true superfood meal. I include chicken sausage for flavor and added protein, but vegetarians can easily leave out the meat. Enjoy!

Lentil Chard Stew

Delicious and nourishing lentil stew that can be made vegetarian.

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Cook Time 1 hour hr

Course: Soup

Ingredients Equipment Method

Ingredients

  

• 1 tbsp olive oil
• 1 yellow onion, diced
• 3-6 cloves garlic, diced
• 1 tbsp curry powder
• 4-6 cups broth vegetable, chicken, or bone broth
• 1 large bunch swiss chard, stalks removed, chopped
• 2 cups lentils, red or green
• 1/2 pound crumbly sausage optional, chicken or pork
• sea salt & black pepper to taste
• bay leaf

Equipment

• Dutch oven

Method

 

1. Rinse the lentils and cull them for small stones and debris.
2. Heat oil in Dutch oven or heavy large saucepan over medium-high heat.
3. Add sausage and brown, about 5 minutes. Remove from pot and set aside. Do not dump oil.
4. Add onion and sauté until translucent, about 7 minutes.
5. Add garlic, continue to sauté, about 2 minutes.
6. Add lentils to pot; add broth. Mix in curry and a pinch cayenne.
7. Add bay leaf if using.
8. Bring to a boil, then reduce the heat and cook at a lively simmer for about an hour, stirring from time to time to prevent the lentils from burning.
9. Add water or broth as needed if liquid cooks down too quickly.
10. After about 40 minutes (when lentils are not quite done but almost), add chard. It will cook down quickly.
11. Taste to correct seasonings; add salt if needed.
12. Add more broth or water to desired thickness (I like mine very thick).
13. When the lentils are cooked and the chard is tender, serve piping hot in bowls. Top with sour cream if desired.

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Frequently Asked Questions

Why are lentils beneficial?

Lentils are high in plant protein and provide about 16 grams of fiber per cooked cup. This fiber supports gut bacteria, stabilizes blood sugar, and promotes heart health. Using lentils as the base creates a filling, nutrient dense meal that supports digestion and long lasting energy.

How does this recipe support gut health?

This stew combines fiber rich lentils with leafy greens like chard, which feed beneficial gut microbes and improve bowel regularity. The mix of soluble and insoluble fiber supports microbial diversity, nutrient absorption, and healthy inflammation balance within the digestive tract.

Can this lentil chard stew be made vegetarian?

Yes, the stew can be fully vegetarian by omitting chicken sausage and using vegetable broth. Lentils supply plant based protein and fiber, while chard provides magnesium and antioxidants. The result remains satisfying, balanced, and supportive for plant forward eating.

What makes this a cook once eat thrice meal?

This stew is designed for batch cooking and stores well for several days. Flavors deepen overnight, making leftovers even more satisfying. Preparing one large pot reduces decision fatigue, supports consistent healthy eating, and aligns with Mary Vance’s practical meal planning approach.

How does curry powder add health benefits to the stew?

Curry powder contains turmeric, which provides curcumin, a compound studied for anti inflammatory and antioxidant effects. Combined with garlic and greens, it enhances flavor while supporting immune balance, digestive health, and overall inflammation regulation.