Hearty Lentil Stew- Made in one-pot, this warming lentil stew is packed with 18 grams of protein and 20 grams of fiber, making it the perfect satiating winter meal. (vegan + gluten-free)
You guys, we actually got SNOW here in Georgia this past weekend. Growing up in the south, I tend to get excited about these things. We owned our southern roots by whipping out the boogie board to use as a sled which worked surprisingly well.
All of the snowy fun definitely left me craving a cozy stew to warm up with. Sticking to my mission to create more high-protein plant-based soups and stews, I turned to lentils to pack this stew with both protein and fiber.
Hearty Lentil Stew Ingredients + Substitutions
- Extra Virgin Olive Oil– can also use dairy-free butter, neutral flavored oil, or a splash of broth to make it oil-free.
- Onion, Celery and Carrot– These three vegetables create the flavor base for the soup. If you’re a celery hater, green bell pepper makes a good substitute.
- Mushrooms– Feel free to leave these out if you don’t like mushrooms. Just keep in mind it will decrease the protein content slightly.
- Garlic– Fresh garlic is the best but 1 teaspoon garlic powder will also work.
- Herbs– I use dried herbs to keep things simple. Oregano and thyme are my go-to.
- Tomato Paste– For extra savory flavor and depth.
- Vegetable Broth– Bonus points if you can find a broth that adds extra protein. I didn’t because I always have Better Than Bouillon on hand for convenience.
- Lentils– Standard green (also called brown) lentils work well. I prefer French lentils as they hold their shape better when cooked.
- Potatoes- Yukon or russet potatoes are best. I don’t peel them but you can, if you like.
- Spinach– Regular or baby spinach both work here.
- Vegan Worcestershire– Optional but recommended for depth and savory flavor.
- Lemon Juice– Please don’t skip it! Brightens flavor and aids in the absorption of all of the wonderful iron in this stew.
How to Make Hearty Lentil Stew
- Soak your lentils. The recipe is written assuming you soak your lentils for about an hour first. Simply place in large bowl and cover with water. This step reduces cooking time and aids in better digestion.
- Sauté onion, celery and carrot in olive oil until tender.
- Add mushrooms, garlic and herbs. Cook until mushrooms release their liquid.
- Pour in broth with lentils and potatoes. Cook until tender.
- Add tomato paste and spinach. Cover and simmer until wilted.
- Stir in vegan worcestershire and lemon juice. Stir to combine.
- Serve warm and enjoy!
Serving Suggestions + Ways to Add More Protein
I like to add in a chopped meatless chicken filet and serve alongside a few slices of bread to hit my goal of 30grams of protein per meal. You could also serve it alongside a salad with nuts and seeds for additional protein.
More High Protein Soups and Stews
Hearty Lentil Stew
Made in one-pot, this warming lentil stew is packed with protein and fiber, making it the perfect satiating winter meal.
Servings: 4 bowls
- 2 tablespoons extra virgin olive oil
- 1 yellow onion, finely chopped
- 3-4 carrots, peeled and finely chopped
- 3-4 celery ribs, finely chopped
- 8 ounces cremini mushrooms, stems removed and finely chopped
- 3-4 garlic cloves, minced
- 2 teaspoons dried oregano
- 2 teaspoons dried thyme
- ½ teaspoon smoked paprika
- 1 cup french lentils, soaked*
- 10 ounces yukon or russet potatoes, diced into 1-inch cubes
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon vegan Worcestershire , optional
- 2 ounces chopped spinach
- juice of 1 lemon
-
In large pot, warm the olive oil over medium heat. Add the onion, celery and carrot. Cook until onion is translucent, for about 5 minutes.
-
To the pot, add the mushrooms, garlic, dried oregano, dried thyme and smoked paprika. Cook and stir intermittently, until the mushrooms begin to release their liquid, for about 5 minutes.
-
Next, add the potatoes and lentils with the vegetable broth. Bring to a simmer and cook for about 20 minutes, or until lentils and potatoes are tender.
-
Lastly, stir in the tomato paste and vegan Worcestershire. Add chopped spinach to the pot, cover and cook for 5 minutes more, until the spinach has wilted.
-
Remove pot from heat. Squeeze in lemon juice and stir to combine. Season with salt & pepper, to taste. Serve warm and enjoy!
*Add the dry lentils to a large bowl and cover with water by a few inches. Allow to soak for at least an hour, or up to overnight. Rinse in a strainer before adding to recipe. This will shorten the cooking time and make the lentils easier to digest. French lentils hold their shape best but you can also use brown/green lentils in their place.
Calories: 371kcal, Carbohydrates: 59g, Protein: 18g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 1117mg, Potassium: 972mg, Fiber: 20g, Sugar: 9g, Vitamin A: 9773IU, Vitamin C: 28mg, Calcium: 123mg, Iron: 7mg
