Easy & Healthy Lentil Sausage Stew with Spinach: Your Flavorful 30-Minute Weeknight Dinner
Craving a cozy, healthy, and incredibly satisfying meal that won’t keep you in the kitchen all night? This Lentil Sausage Stew with Spinach is precisely what you need! Combining hearty Italian sausages, protein-rich lentils, vibrant spinach, and savory canned tomatoes, this stew delivers incredible flavor and nutrition in just about 30 minutes. It’s the perfect solution for busy weeknights when you want something nourishing without the fuss.
This beloved family recipe, often made by my Mom, quickly became a staple in our home. Its robust flavors and comforting texture make it a fantastic weeknight meal that everyone looks forward to. Beyond its delicious taste, this stew is incredibly versatile and accommodating. For those tracking their intake, it’s Weight Watchers friendly when prepared with Italian turkey sausage, offering a lighter option without compromising on flavor. Plus, it’s completely dairy-free, catering to various dietary preferences and needs.
The inspiration for this hearty stew comes from a similar family favorite, my Mom’s Red Lentil Soup (with spinach), which you can also find on this site. If you’re looking to complete your meal with a unique side, this stew pairs wonderfully with my light and airy Everything Bagel Cloud Bread Recipe. It’s a truly comforting dish that brings warmth and satisfying nourishment to any table.
Why You’ll Love This Lentil Sausage & Spinach Stew
- Quick & Easy: Thanks to convenient canned ingredients like lentils and tomatoes, this entire dish comes together in just 30 minutes, making it ideal for busy evenings.
- Healthy & Nutritious: Packed with lean protein from sausage (especially turkey sausage), fiber-rich lentils, and vitamins from fresh spinach, carrots, and tomatoes, it’s a balanced and wholesome meal.
- Hearty & Filling: This stew is incredibly satisfying, providing a comforting warmth that makes it perfect for cooler weather or any time you need a substantial meal.
- Family-Friendly: A proven crowd-pleaser, even picky eaters will enjoy the flavorful combination of sausage and tender vegetables in a rich tomato broth.
- Dietary Adaptable: Easily made Weight Watchers friendly (with turkey sausage), dairy-free, and with simple substitutions, it can even be adapted for vegetarian diets.
- Budget-Friendly: Utilizing readily available and affordable ingredients like canned lentils and staple vegetables helps keep the cost down without sacrificing quality or taste.
If you’re seeking more healthy and hearty stew options, be sure to explore my other delicious recipes like the comforting Slow Cooker Chicken Stew and the rich, flavorful Old Fashioned Slow Cooker Whiskey Beef Stew!
🥘 Ingredient Notes
Creating this delicious Lentil Sausage Stew is straightforward, and the quality of your ingredients makes all the difference. Here’s a closer look at what you’ll need and why each component is key:
- Italian Sausages: These are the star of the show, bringing a wonderful savory depth and a touch of spice to the stew. The distinct Italian seasoning (often fennel, garlic, and paprika) infuses the entire dish with robust flavor. You have flexibility here:
- Turkey Italian Sausages: A fantastic option if you’re looking to reduce calories, fat content, and Weight Watchers points. They still offer great flavor and texture.
- Chicken Sausages: Another lean alternative to traditional pork sausages, providing a similar savory profile.
- Pork Italian Sausages: For a richer, more traditional flavor, classic pork Italian sausages work beautifully. Be mindful that these will be higher in fat and calories.
Choose a mild or hot variety depending on your spice preference!
- Canned Tomatoes: Canned tomatoes are a convenience hero in this recipe, forming the flavorful base of the stew. They offer a rich, slightly acidic counterpoint to the savory sausage and earthy lentils.
- Diced Tomatoes: My preferred choice, as they maintain some texture and are evenly distributed throughout the stew.
- Whole Peeled Tomatoes: These can also be used; simply crush them with your hands or chop them roughly before adding to the pot for a chunkier texture.
- Crushed Tomatoes: If you prefer a smoother stew with a thicker base, crushed tomatoes are a great option.
Look for good quality canned tomatoes, ideally fire-roasted for an extra layer of smoky flavor.
- Canned Lentils: The ultimate time-saver! Using canned lentils means no pre-soaking or long cooking times, cutting down your prep significantly. They are a powerhouse of plant-based protein and fiber, making this stew incredibly filling and nutritious.
- Brown Lentils: These are excellent for stews as they hold their shape well, providing a satisfying bite.
- Green Lentils: Similar to brown lentils, they also maintain their structure during cooking.
- Red Lentils: While delicious in soups and curries where a creamy, broken-down texture is desired, red lentils are often split and cook very quickly, tending to become mushy in a longer-simmering stew. For this recipe, I recommend sticking with brown or green varieties for the best texture.
Always remember to drain and rinse canned lentils thoroughly to remove excess sodium and any starchy liquid.
- Fresh Baby Spinach: This leafy green adds a burst of freshness, essential vitamins (A, C, K), iron, and folate to the stew. Baby spinach is particularly great because:
- Tender & Sweet: Its delicate leaves are less bitter and more tender than mature spinach, making it more palatable and enjoyable in the stew.
- No Prep Required: It comes pre-washed and ready to use, saving you valuable time.
- Quick Cooking: Baby spinach wilts down almost instantly in the hot stew, meaning it only needs a few minutes at the end of cooking.
Adding it in batches ensures even wilting and vibrant green color throughout the dish.
- Onion, Carrots, Garlic: These aromatic vegetables form the foundational flavor base, known as a ‘mirepoix’ (with celery, though not used here). They add sweetness, depth, and a pungent kick that is essential to any great stew. Diced carrots add a lovely texture and natural sweetness, while garlic brings an irreplaceable aromatic punch.
*See the recipe card below for a full list of ingredients and precise quantities.
📖 Variations & Substitutions
This Lentil Sausage Stew recipe is incredibly adaptable, allowing you to tailor it to your taste preferences or whatever ingredients you have on hand. Don’t be afraid to get creative!
- Spinach Alternatives: While fresh baby spinach is ideal for its quick cooking and mild flavor, you can certainly switch it up.
- Frozen Spinach: If using frozen spinach, thaw it and squeeze out as much excess water as possible before adding to prevent watering down your stew. Add it towards the end of cooking, allowing it to heat through.
- Kale: For a more robust green, kale is a fantastic option. Remove the tough stems and chop the leaves finely. Kale takes longer to soften than spinach, so add it a bit earlier, perhaps when you add the lentils, and allow it to simmer until tender.
- Lentil Options: Canned lentils are for convenience, but other options work too.
- Dry Lentils: If you prefer to use dry lentils, cook them according to package directions in advance. Brown or green lentils are best for maintaining their shape. Once cooked, drain and rinse them before adding to the stew as you would canned lentils. This will add to your overall prep time.
- Other Legumes: Canned chickpeas or cannellini beans (white kidney beans) could be a delicious substitute for lentils, offering a different texture and flavor profile. Remember to drain and rinse them well.
- Vegetarian Version: Easily transform this into a meat-free meal.
- Skip the Sausage: Omit the Italian sausage entirely.
- Boost Italian Flavor: To replicate the savory Italian seasoning of the sausage, add a generous teaspoon or two of Italian seasoning, a pinch of fennel seeds (crushed), a dash of onion powder, and a sprinkle of smoked paprika to the vegetables as they sauté. You can also brown some mushrooms for an umami boost.
- Make it Spicy: If you love a little heat, it’s simple to kick up the spice level.
- Chili Flakes: Add a pinch or a teaspoon of red pepper flakes along with the garlic and onions to infuse the stew with a pleasant warmth.
- Fresh Chilies: Finely minced jalapeño or serrano peppers can be added when sautéing the aromatics for a bolder, fresher heat.
- Gluten-Free: The core ingredients are naturally gluten-free.
- Check Sausages: Ensure the Italian sausages you choose are certified gluten-free, as some brands may use fillers that contain gluten.
- Garlic Shortcuts: Freshly minced garlic offers the best flavor, but convenience is key on busy days.
- Jarred Minced Garlic: A quick alternative, use about 1 teaspoon per fresh clove.
- Garlic Powder: In a pinch, use about ¼ teaspoon of garlic powder per fresh clove. Add it with the canned tomatoes and other seasonings.
- Add More Vegetables: Feel free to toss in other vegetables like diced bell peppers, zucchini, or chopped celery when you sauté the onions and carrots for added nutrients and texture.
- Herb Boost: Fresh herbs like parsley or oregano can be stirred in at the end, or dried herbs like thyme or bay leaf can be added during the simmering phase for deeper flavor.
🔪Step-by-Step: How to Make Lentil Sausage Stew
Making this hearty lentil and sausage stew is incredibly straightforward, perfect for any home cook looking for a delicious and quick meal. Follow these simple steps for a perfect result:
- Step 1: Prepare the Sausage and Aromatics. Begin by cooking your Italian sausages in a large pot or Dutch oven over medium-high heat. Break them apart with a spoon as they cook until they are thoroughly browned and no longer pink. Browning the sausage is a crucial step as it develops a rich flavor base for the entire stew. Once cooked, remove the sausage from the pot and set it aside, leaving any rendered fat behind. Next, add the chopped onion, diced carrots (which you’ve precooked for 6 minutes in the microwave with a tablespoon of water, then drained to ensure even tenderness), and minced garlic cloves to the same pot. Stir in the canned tomatoes (diced or whole, your preference). Bring this mixture to a boil over high heat. Once boiling, reduce the heat to medium and allow it to simmer gently. Cook until the onion and carrot are perfectly soft – you should be able to easily pierce them with a fork, which typically takes about 20 minutes. This simmering time allows the flavors to meld beautifully.
- Step 2: Incorporate Lentils, Sausage, and Spinach. Once your vegetable base is tender and aromatic, it’s time to add the remaining key ingredients. Return the chopped, cooked sausages to the stew. Add the canned lentils, ensuring they have been thoroughly drained and rinsed to remove excess sodium and starchy liquid. Finally, begin adding the fresh baby spinach.
- Step 3: Wilt the Spinach in Batches. Fresh spinach has a lot of volume, but it cooks down significantly. To ensure it wilts evenly and incorporates nicely into the stew, add it in batches. Put about a quarter of the spinach into the pot, stir gently until it starts to soften and wilt, then add the next batch. Repeat this process 3-4 times until all the spinach has been added and has completely wilted into the stew.
- Step 4: Heat Through and Serve. Once all the spinach is wilted and incorporated, give the stew a final stir to ensure all ingredients are well combined and heated through. Taste and adjust seasonings as needed, adding salt, pepper, or a splash of vinegar to brighten the flavors. Ladle the hot stew into bowls and serve immediately. Enjoy your homemade, hearty, and healthy Lentil Sausage Stew!
Expert Recipe Tips
Achieve the perfect Lentil Sausage Stew every time with these valuable tips:
- Brown the Sausage Well for Maximum Flavor: This is perhaps the most critical step for a flavorful stew. Don’t just cook the sausage until it’s no longer pink; allow it to develop a deep, rich brown crust. This browning (Maillard reaction) creates complex, savory notes that will elevate the entire dish. A well-browned sausage translates to a much more robust and delicious stew.
- Rinse Canned Lentils Thoroughly: Canned lentils are incredibly convenient, but they often come packed in a starchy liquid that can affect the flavor and clarity of your stew. Draining and rinsing them under cold running water removes this excess sodium and starch, ensuring your broth remains clear and the fresh flavors shine through.
- Precook Carrots for Consistent Texture: Carrots can be tricky in stews—either too hard or too mushy. By steaming or microwaving them briefly (about 6 minutes with a tablespoon of water) before adding them to the pot, you give them a head start. This ensures they soften evenly alongside the onions and garlic, reaching a tender-crisp texture in the final stew without overcooking.
- Add Spinach in Batches for Even Wilting: Fresh spinach has a large volume when raw but wilts down significantly. Adding it all at once can make it clump together and prevent even cooking. Instead, add the spinach in small batches, stirring each batch until it slightly wilts before adding the next. This method ensures every leaf gets properly incorporated and cooks down beautifully.
- Balance Flavors with an Acidic Finish: Sometimes, a stew can taste a bit “flat” even with all the right ingredients. A splash of acidity is often the secret to brightening and rounding out the flavors. A tablespoon of red wine vinegar, apple cider vinegar, or a squeeze of fresh lemon juice stirred in just before serving can awaken the palate and make all the difference.
- Boost Umami with a Broth Base: While the recipe focuses on canned tomatoes for liquid, using a good quality vegetable or chicken broth instead of just water when cooking the vegetables can add another layer of savory depth (ensure it’s low sodium if using turkey sausage for WW).
- Make it Heartier with Grains or Pasta: To transform this stew into an even more substantial meal, consider stirring in a handful of cooked small pasta shapes (like ditalini or elbow macaroni), brown rice, or barley during the last 5-10 minutes of cooking. These additions will absorb some of the delicious broth and add satisfying bulk.
- Adjust Thickness to Your Liking: If you prefer a thicker stew, there are a few simple tricks. You can use an immersion blender to purée about 1-2 cups of the stew directly in the pot, then stir it back in. Alternatively, take out about a cup of lentils and mash them with a fork before returning them to the pot. Simmering the stew uncovered for an additional 5-10 minutes will also help reduce the liquid and thicken it naturally.
- Season in Layers, Taste as You Go: Don’t wait until the very end to season. Taste the stew after adding the sausage, then after the tomatoes and vegetables have simmered, and again after the lentils and spinach. Adjust salt, pepper, and other seasonings incrementally. This layering approach ensures a perfectly balanced flavor profile from start to finish.
👪 Serving Size
This Lentil Sausage Stew recipe is designed to yield 4 generous servings, making it a perfect meal for a family dinner or for meal prepping for a few days. However, you can easily adjust the recipe to fit your specific needs! Simply click on the serving number in the recipe card below and select your desired number of servings. The ingredient quantities will automatically adjust, saving you the hassle of manual calculations. My family absolutely loves this stew, so I often double or even triple the recipe to ensure we have plenty of delicious leftovers or enough for a larger gathering!
🔢 WW Points
For those following the Weight Watchers program, this Lentil Sausage and Spinach Stew is an excellent choice! When prepared using lean turkey Italian sausages, it typically comes in at a friendly 6 WW points per serving. This makes it a fantastic, satisfying option that aligns with your wellness goals. If you opt for traditional pork Italian sausages, the point value will be substantially higher due to increased fat content, so keep that in mind when planning your meal. Always verify points with your current Weight Watchers plan for the most accurate information.
🥗 What to Serve with Lentil Sausage Stew
This flavorful lentil sausage stew is a complete meal on its own, but pairing it with the right accompaniment can elevate your dining experience. Here are some delicious ideas:
- Crusty Bread: A classic pairing! A warm, crusty loaf of bread is perfect for soaking up every last drop of the rich, savory broth.
- Homemade Bread: For an extra special touch, serve it with my comforting Bread Machine Onion & Olive Bread. The savory notes of the bread perfectly complement the stew.
- Fluffy Biscuits: Light and tender, these Baking Powder Biscuits offer a delightful contrast in texture and a comforting addition.
- Light & Airy Cloud Bread: If you’re aiming to keep the meal on the lighter side or are following a low-carb diet, my Everything Bagel Cloud Bread Recipe is an ideal accompaniment. It’s surprisingly fluffy and adds a unique texture.
- Quick Cucumber Kimchi: For a refreshing, tangy, and slightly spicy counterpoint to the rich stew, Quick Cucumber Kimchi makes a surprisingly delicious side. Its bright flavors cut through the heartiness of the stew beautifully.
- Simple Green Salad: A fresh side salad with a light vinaigrette adds a refreshing crunch and helps balance the richness of the stew.
- Quinoa or Rice: For an even more substantial meal, serve the stew over a bed of fluffy quinoa or brown rice to soak up all the delicious juices.
🌡️ Storage
This Lentil Sausage Stew is fantastic for meal prep and stores beautifully, often tasting even better the next day as the flavors have more time to meld.
- Refrigeration: Store any leftover stew in an airtight, sealed container in the refrigerator for up to 5 days. Ensure it cools completely before transferring to the container.
- Freezing: For longer storage, this stew freezes exceptionally well. Transfer cooled stew to freezer-safe containers or heavy-duty freezer bags, leaving a little headspace. It can be frozen for up to 3 months. To reheat from frozen, thaw overnight in the refrigerator, then warm gently on the stovetop over low heat or in the microwave until heated through. If reheating directly from frozen, use the stovetop with a splash of broth or water, stirring occasionally, until hot.
❔ Recipe FAQs
❔
Absolutely, lentil stew is incredibly healthy! Lentils are nutritional powerhouses, rich in essential minerals, low in fat, and high in both fiber and protein. They are also an excellent source of folate and iron, contributing to overall well-being. Coupled with nutrient-dense ingredients like spinach (packed with vitamins A, C, K), antioxidant-rich tomatoes, and other fresh vegetables like carrots, onions, and garlic, this stew offers a comprehensive profile of beneficial nutrients that support a healthy diet. It’s a truly wholesome and nourishing meal choice.
Yes, this stew adapts beautifully to both slow cooker and Instant Pot methods! For a slow cooker, first brown the sausage and sauté the onion and garlic on the stovetop (this step is crucial for flavor development). Then, transfer these, along with the precooked carrots, canned tomatoes, and rinsed lentils, to your slow cooker. Cook on low for 4-5 hours or on high for 2-3 hours. Stir in the fresh baby spinach during the last 15-20 minutes, allowing it to wilt before serving. For an Instant Pot, use the sauté setting to brown the sausage, then sauté the onion, carrots, and garlic. Add the canned tomatoes and rinsed lentils. Secure the lid, set the valve to sealing, and pressure cook on high for 8 minutes. Once cooked, perform a quick release of pressure, then stir in the fresh baby spinach until it wilts. Both methods offer a convenient way to prepare this delicious stew!
If you prefer a heartier, thicker stew, there are a few simple methods to achieve your desired consistency. You can take out about a cup of the cooked lentils from the stew, mash them thoroughly with a fork, and then stir them back into the pot. The mashed lentils will help to naturally thicken the liquid. Alternatively, for a smoother consistency, use an immersion blender to carefully purée a small portion (about 1-2 cups) of the stew directly in the pot, then mix it back in. Another easy option is to simply simmer the stew uncovered for a few extra minutes; this will allow some of the liquid to evaporate, naturally reducing and concentrating the stew to a thicker consistency.
Absolutely! This lentil sausage stew is an excellent make-ahead meal. In fact, many people find that the flavors deepen and meld even more beautifully after a day or two in the refrigerator. Simply prepare the stew as directed, allow it to cool completely, then transfer it to an airtight container and refrigerate for up to 5 days. When you’re ready to serve, gently reheat it on the stovetop over medium-low heat, stirring occasionally, or warm individual portions in the microwave until heated through. This makes it a perfect option for meal prepping healthy lunches or quick dinners throughout the week.
For this recipe, brown or green lentils are recommended as they hold their shape well and provide a good texture to the stew. Red lentils tend to break down quickly and can create a creamier, soup-like consistency, which might not be ideal if you prefer a chunkier stew. If using dry lentils instead of canned, remember to cook them separately according to package instructions before adding them to the stew to ensure they are tender.
Diced canned tomatoes are my personal preference as they add a nice texture and disperse evenly throughout the stew. However, you can also use whole peeled tomatoes (crush them by hand or chop roughly before adding) for a more rustic texture, or crushed tomatoes for a smoother, thicker base. Any good quality canned tomato will work well here, contributing to the rich flavor of the broth.
🍲More Healthy 30 Minute Dinner Recipes
Looking for more quick, delicious, and healthy meal ideas that fit into your busy schedule? Here are some other fantastic 30-minute dinner recipes that you might enjoy, just like this satisfying Lentil Sausage Stew:
- 5 Ingredient Sheet Pan Caprese Chicken
- Tuna Burgers (with canned tuna)
- Big Mac Salad (Weight Watchers)
- Healthy Turkey Sloppy Joes
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📋Lentil and Sausage Stew Recipe (with Spinach)
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Ingredients
- 3 Italian sausages * turkey or regular
- 1 large onion, chopped
- 3 carrots, diced
- 2 garlic cloves, minced
- 28 oz can of tomatoes (diced or whole)
- 19 oz can of lentils (brown or green), drained & rinsed
- 6 cups fresh baby spinach.
Garnish (optional)
- Fresh cilantro or parsley
Instructions
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In a large pot or Dutch oven, cook the Italian sausages over medium-high heat until they are deeply browned and no longer pink. Break them into smaller pieces with a spoon as they cook. Once done, remove the cooked sausage from the pot and set it aside, reserving any rendered fat.3 Italian sausages
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Meanwhile, prepare the carrots: place the diced carrots in a microwave-safe bowl with a tablespoon of water. Microwave on high for 6 minutes, then drain thoroughly. This ensures they cook evenly in the stew.3 carrots, diced
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In the same pot (with any residual sausage fat), add the chopped onion, precooked diced carrots, minced garlic cloves, and canned tomatoes. Bring the mixture to a boil over high heat, stirring occasionally.1 onion, chopped, 2 garlic cloves, minced, 28 oz can of tomatoes
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Once boiling, reduce the heat to medium-low and let the stew simmer. Cook until the onion and carrot are completely soft and tender (easily pierced with a fork), which should take about 20 minutes. This allows the flavors to deepen.
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While the stew simmers, chop the cooked sausages into bite-sized pieces. Drain and thoroughly rinse the canned lentils under cold water for about 30 seconds to remove any excess sodium or starchy liquid.19 oz can of lentils
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Return the chopped sausages to the pot. Add the drained and rinsed canned lentils, along with the fresh baby spinach.6 cups baby spinach.
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Add the spinach in 3-4 batches. Stir each batch gently until it begins to soften and wilt before adding the next. This helps ensure all the spinach cooks down evenly.
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Continue heating the stew through, stirring occasionally, until all the spinach has completely wilted and the entire stew is hot. Taste and adjust seasonings as needed.
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Ladle into bowls and serve immediately. Garnish with fresh cilantro or parsley, if desired, for an extra burst of freshness and color. Enjoy!cilantro
Notes
- Brown the sausage well: Don’t rush this step-browning adds depth and richness to the stew, giving you more flavor than simply cooking it through.
- Rinse canned lentils: Draining and rinsing the lentils removes excess sodium and any starchy liquid, helping keep the broth clear and the flavors fresh.
- Precook carrots for even texture: Steaming or microwaving carrots briefly before adding them ensures they soften faster and evenly in the stew without becoming mushy.
- Add spinach in batches: Stirring spinach in a little at a time helps it wilt evenly and prevents clumping.
- Balance the flavors: If the stew tastes a little flat, finish with a splash of vinegar (like red wine or apple cider) or a squeeze of lemon juice to brighten it up.
- Make it heartier: For a more filling stew, add a handful of cooked pasta, rice, or barley at the end of cooking.
- Adjust the thickness: If you prefer a thicker stew, mash some of the lentils with a fork or immersion blender before serving.
- Season in layers: Taste after each major addition (tomatoes, sausage, lentils) and adjust seasoning gradually, rather than waiting until the end.
🔢WW POINTS
This recipe is Weight Watchers friendly @ 6 WW points using turkey Italian sausages. If you use pork Italian sausages, it will be substantially higher in WW points.