PF
Delicious Brazilian feijoada served in a black pot with a side of rice.
Stovetop~50 minComplexity

Lentil and Sausage Stew

This Lentil and Sausage Stew delivers 22g protein and 318 calories per serving — a high-volume, lower-calorie option for fat loss phases or high-frequency eating days. Batch-preps 8 servings quickly on the stovetop, making it one of the most efficient meal-prep formulas for weekly container volume.

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Ingredients

8 servings
  • Italian Pork Sausage(227g)
  • Yellow Onion
  • Carrots
  • Celery
  • Garlic
  • Lentils, Dry(480g)
  • Low Sodium Chicken Broth(1440g)
  • Cayenne Pepper, Ground(3g)
  • Paprika, Smoked(5g)
  • Cumin, Ground(5g)
  • Oregano, Dried(5g)
  • Spinach(284g)

Instructions

  1. 1Dice the onion, slice the carrots and celery into bite-sized pieces, and mince the garlic. Set aside.
  2. 2Brown the Italian pork sausage in a large pot over medium-high heat, breaking it into small pieces as it cooks, until no longer pink and browned throughout (5–7 minutes). Remove the sausage to a plate.
  3. 3Add the diced onion, carrots, celery, and minced garlic to the pot over medium heat. Sauté until the onions are soft and translucent (about 5 minutes), stirring occasionally.
  4. 4Return the sausage to the pot and add the lentils, low sodium chicken broth, cayenne pepper, smoked paprika, ground cumin, and dried oregano. Stir to combine.
  5. 5Bring the mixture to a boil over medium-high heat (about 8–10 minutes), then reduce heat to low, cover, and simmer until the lentils are tender (30–35 minutes). Stir occasionally and add water if the stew becomes too dry.
  6. 6Stir in the fresh spinach and cook uncovered over low heat until wilted and tender (3–5 minutes).
  7. 7Divide the stew evenly into 8 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

318

calories

22g

protein

8g

fat

Carbohydrates
42g
Saturated fat
2.6g
Sodium
427 mg
Dietary fiber
7.8g

8 servings per batch · ~306g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Lentil and Sausage Stew have per serving?

Each serving contains 22g of protein with 318 calories, 8g fat, and 42g carbs. The lentil base makes this a vegetarian-friendly protein source with fiber included.

How long does Lentil and Sausage Stew take to prep?

This is a quick prep recipe that batches 8 servings at once, making it extremely efficient for weekly meal prep. You get the most servings-per-batch of any recipe, maximizing your prep efficiency.

Is Lentil and Sausage Stew good for fat loss?

At 318 calories and 22g protein per serving, this stew is efficient for fat loss phases where volume and satiety matter. The fiber from lentils helps you stay fuller longer on fewer calories.

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