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–+ servings
Lentil Stew

Hearty Lentil Stew for Ultimate Comfort and Flavor

This Vegan Lentil Stew with Hearty Potatoes brings together wholesome ingredients for a comforting meal that will uplift your spirits.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 1.5 cups dry brown lentils Main protein source
  • 1 teaspoon olive oil For sautéing vegetables
  • 1 medium onion, chopped About 1 cup
  • 0.5 teaspoon turmeric Substitute: cumin or ground mustard
  • 2 medium carrots, sliced About 1 cup, can substitute with parsnips
  • 1 large russet potato, peeled and cut into cubes About 2 cups, sweet potatoes as alternative
  • 3 cloves garlic, minced Can use garlic powder
  • 2 tablespoons tomato paste Lighter flavor: pureed roasted red peppers
  • 4 cups vegetable broth (or water) Opt for low-sodium variety
  • 0.5 tablespoon Italian seasoning Alternatives: dried thyme or oregano
  • 1 teaspoon paprika Switch to smoked paprika for excitement
  • 0.5 teaspoon salt Adjust according to dietary needs
  • 0.5 teaspoon ground black pepper Omit for a milder stew
For Serving
  • crusty bread Ideal to soak up the stew
  • cooked grains (like rice or quinoa) Serve over for added texture

Equipment

  • large saucepan

Method
 

Step-by-Step Instructions
  1. Heat 1 teaspoon of olive oil in a large saucepan over medium heat for about 1-2 minutes.
  2. Add 1 medium chopped onion and sauté for 3-4 minutes until translucent and fragrant.
  3. Mix in 3 cloves of minced garlic, 2 sliced carrots, and 1 large russet potato and sauté for another 5 minutes.
  4. Stir in 1.5 cups of dry brown lentils, 0.5 teaspoon of turmeric, 1 teaspoon of paprika, 0.5 tablespoon of Italian seasoning, 0.5 teaspoon of salt, and 0.5 teaspoon of ground black pepper. Toast for about 1 minute.
  5. Incorporate 2 tablespoons of tomato paste and mix well. Pour in 4 cups of vegetable broth or water and bring to a boil.
  6. Reduce heat to low, cover, and let simmer for 30 minutes, stirring occasionally.
  7. Check doneness and adjust seasoning as desired.
  8. Ladle the steaming stew into bowls and serve hot with crusty bread or over cooked grains.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 800mgPotassium: 700mgFiber: 15gSugar: 5gVitamin A: 150IUVitamin C: 30mgCalcium: 4mgIron: 20mg

Notes

Best enjoyed fresh and warm; a splash of vinegar or lemon juice can elevate flavors.

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