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Lentil Stew

Lentil Stew

When the temperatures drop, there's nothing more comforting than a big batch of hearty lentil stew simmering on the stove top. Packed with plant-based protein, fiber, and deep, warming flavors, this vegan lentil stew recipe is the perfect dish to make for weeknight dinners or meal prep.

Author: Balancing Bowls

Meal Type: Milk Free

Cuisine: Italian

Difficulty: EASY

Prep. Time: 5 minutes

Cook Time: 45 minutes

Total Time: 50 minutes

Servings: 8 Servings

Calories: 82 kcal per serving

Ingredients

  • ½ cup - Lentils
  • 2 tablespoons - Extra virgin olive oil
  • 1 - yellow onion
  • 1 - carrot
  • 2 stalks - celery
  • 2 - red potatoes potato
  • 4 cloves - garlic
  • 2 tablespoons - tomato paste
  • 2 ½ teaspoons - Smoked paprika
  • ½ tsp - Cumin
  • 1 ½ teaspoons - rosemary
  • 1 ½ teaspoons - dried thyme
  • 1 tsp - red pepper flakes
  • 1 - bay leaf
  • 1 can - diced tomatoes
  • 8 cups - water or vegetable broth
  • 1 cup - Kale chopped or baby spinach
  • 3 tablespoons - balsamic vinegar
  • 2 teaspoons - salt
  • ½ tsp - black pepper

Instructions

  1. Place a large pot over medium heat and add a generous drizzle of extra virgin olive oil. Once the oil is heated, toss in 1 medium yellow onion, finely chopped, along with 1 large carrot and 2 celery stalks, also chopped. Sauté these aromatic vegetables until they become tender and fragrant. (8-16 minutes)
  2. Add 2 red potatoes into the pot, along with 3 to 4 minced garlic cloves. Allow them to cook and soften for about 5 minutes.
  3. Next, stir in 2 tablespoons of tomato paste and the spices (f smoked paprika, cumin, rosemary, dried thyme, and red pepper flakes.
  4. Add one can (28 ounces) of diced tomatoes, 8 cups of water or vegetable broth, and the bay leaf. Pour in the dry lentils. On medium-high heat bring the stew to a light and quick boil before reducing the heat. Simmer on medium-low heat until the lentils and potatos are tender about 30-40 minutes.
  5. Add 1 cup of chopped kale (or opt for baby spinach if you prefer).
  6. Stir in 3 tablespoons of balsamic vinegar. Taste and adjust seasoning by stirring in 2 teaspoons of salt and ½ teaspoon of black pepper.

Nutrition

Energy: 82 kcal | Total Fat: 1 g | Saturated: 1 g | Trans: 0 g | Unsaturated: 0 g | Cholesterol: 0 mg | Total Carbs: 16 g | Fiber: 3 g | Sugars: 4 g | Proteins: 3 g | Sodium: 1,344 mg | Polyunsaturated: 1 g | Monounsaturated: 3 g

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