Spanish Chicken & Red Lentil Stew
This chicken stew is the kind of low-effort, high-reward dinner that supports your health without spending hours in the kitchen. You get a great balance of protein from chicken thighs (helpful for steady energy, appetite and tissue repair) and fibre from red lentils and veg, which feeds beneficial gut microbes and supports regular digestion. The tomatoes, peppers, onions and celery bring a wide range of plant compounds your gut and immune system love, while smoked paprika and oregano add flavour and extra antioxidants. It’s also naturally gluten-free, budget-friendly, and ideal for batch cooking - the lentils thicken the sauce so it feels rich and comforting without needing cream or lots of added fat. If you’re working on better digestion, supporting your immune system, or more stable energy, this is a simple, nourishing staple to keep on rotation.
Ingredients
Serves 6-8
2 tbsp olive oil
2 large onions, thinly sliced or diced
2 sticks celery, finely diced
2 garlic cloves, crushed
1 tsp sweet smoked paprika
1 tsp dried oregano
1 tsp fennel seeds
3 carrots, chopped in thick rounds
2 × 400 g tins chopped tomatoes
½ tin water (use one of the empty tomato tins)
900 g skinless, boneless chicken thighs (about 9–10)
200 g jarred roasted red peppers, drained and cut into ~2 cm pieces
150 g red lentils
1½ tbsp red wine vinegar
1 tsp sea salt
Method
Heat the oil in a large sauté pan (with a lid) over a medium-high heat. Add the onions and celery and fry for about 10 minutes, stirring a few times, until soft and caramelised.
Reduce the heat to medium, add the garlic, and cook for 1 minute. Add the paprika and fennel seeds and stir for a few seconds until fragrant.
Add the carrots and then the tomatoes, ½ tin of water, and the chicken. Cover with the lid and cook for 30 minutes, stirring occasionally.
Add the roasted peppers and red lentils. Cover again and cook for a further 20 minutes, until the lentils are tender, the sauce has thickened, and the chicken is cooked through and cuts easily.
Stir through the red wine vinegar and sea salt, and cook for a few minutes. Taste and adjust seasoning if needed.
Serve with brown rice, baked potato, roasted sweet potato, and greens or a big salad. You can also serve with tagliatelle for a more family-friendly dinner.