No-Oil Lentil Stew: A Simple and Nourishing Lenten Meal For those Seemingly Endless No-Oil Days of Great Lent

by the Monastery of St. John the Sinaite

During the strict fasts of the Church, when even oil is set aside, we are reminded that true nourishment comes from God. But this does not mean our meals must be without warmth or flavor. A well-prepared lentil dish can be both satisfying and deeply tied to the history of Christian fasting. After all, lentils have been a staple food since biblical times—humble, nutritious, and perfect for a simple, ascetic table.


This no-oil lentil stew is hearty, fragrant, and easy to prepare with common pantry ingredients. The natural flavors of garlic, onion, and bay leaf blend beautifully, creating a dish that is both comforting and in keeping with the fast.


Ingredients
• 1 cup dry lentils (brown or green)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small carrot, grated (optional, for a slight sweetness)
• 1 bay leaf
• ½ tsp salt (or to taste)
• ½ tsp ground cumin or coriander (optional, for a warm depth of flavor)
*tomato paste (optional)
• 4 cups water (or more as needed)
• Fresh parsley or a squeeze of lemon (for serving, optional)


Instructions
1. Rinse the Lentils – Wash the lentils thoroughly under running water, removing any debris. Soaking them for 30 minutes can help with digestion, though it’s not required.
2. Sauté Without Oil – In a pot over medium heat, add the chopped onions and a splash of water. Stir frequently until they soften, about 3-5 minutes. This method, often used in monasteries, allows onions to release their natural sugars without oil. Add the garlic and continue stirring for another minute.
3. Simmer Gently – Add the lentils, grated carrot (if using), bay leaf, salt, cumin, and 4 cups of water. Bring to a gentle boil, then lower the heat and simmer, covered, for about 25-30 minutes or until the lentils are soft but not mushy. Stir occasionally, adding more water if necessary.
4. Final Touches – Remove the bay leaf. Taste and adjust the seasoning. If desired, a sprinkle of fresh parsley or a dash of lemon juice adds brightness.
5. Serve Simply – This dish pairs beautifully with warm, crusty bread or a side of olives (if permitted). Some prefer to eat it as a soup, adding more water, while others let it cook down into a thick stew.


A Meal of True Simplicity
Lentils have been eaten by the faithful for centuries, offering strength to monks, hermits, and those keeping the fast. They remind us that even the simplest of foods can nourish both body and soul when received with gratitude.


May this humble dish sustain you through the fast, keeping the heart light and the spirit focused on prayer.