How to Make a Hearty Vegan Lentil Stew

Vegan lentil stew is one of those comforting meals that can be enjoyed any time of the year but especially in cooler months when you need something warm and filling. This recipe offers an easy yet flavorful option that not only satisfies your taste buds but also provides a great source of plant-based protein, fiber, and various essential vitamins.

The cooking process for this delicious vegan stew is straightforward and takes approximately 45 minutes to prepare. Once done, it yields about four servings, making it perfect for a cozy night in or sharing with friends and family during gatherings. This dish can be stored in the fridge for up to five days and is also suitable for freezing, allowing you to enjoy this hearty stew anytime throughout the week.

Ingredients

• 1 cup dried green lentils (or any type of lentil)
• 3 tablespoons olive oil
• 2 onions, chopped
• 4 garlic cloves, minced
• 2 carrots, diced
• 1 celery stick, sliced
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth or water
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric powder
• Salt and pepper to taste
• Optional: fresh parsley, spinach, or kale for garnish

Instructions

Step 1: Start by rinsing the lentils thoroughly under cold water. Set aside a colander filled with these cleaned lentils to drain any excess water.

Step 2: Heat olive oil in a large pot over medium heat until it is warm but not smoking. Add chopped onions and cook for about five minutes or until they become translucent. This softens the onions without browning them, enhancing their natural sweetness.

Step 3: Next, add minced garlic to the pot with the onions and stir continuously for another minute to release the flavors. Garlic contributes significantly to the overall aroma and taste of this stew.

Step 4: Now introduce diced carrots and sliced celery into your cooking mixture. Continue stirring occasionally while keeping an eye on the heat level so as not to let it become too hot. Allow these vegetables to cook for around ten minutes or until they begin softening up but still retain a bit of crunch.

Step 5: Once the vegetables have softened, add canned tomatoes along with vegetable broth or water. Stir well and bring everything to a boil before reducing heat down to low so that it simmers gently for approximately twenty minutes. During this time, ensure the flavors meld together nicely by occasionally stirring.

Step 6: After simmering has completed its allotted time, add in rinsed lentils, smoked paprika, ground cumin, turmeric powder, salt, and pepper according to your preference regarding spiciness or blandness. Continue cooking the mixture on low heat for another fifteen minutes, stirring occasionally until the lentils become tender.

Step 7: Taste the stew; adjust seasoning as necessary based upon personal taste preferences. Garnish with fresh parsley if desired to add some freshness and color to the dish. Serve hot in bowls topped perhaps even with a swirl of plain yogurt or vegan sour cream for extra richness.

Tips & Variations

• If you prefer a thicker consistency, you can blend part of the stew towards the end of cooking and then incorporate it back into the pot to thicken up the entire mixture.
• For added nutrition, consider adding spinach or kale during the final few minutes of simmering when the lentils are almost done. This way, the greens will stay slightly crisp yet still be incorporated enough within the stew for maximum flavor absorption.

Nutritional Information (Per Serving)

• Calories: ~300 kcal
• Total Fat: < 10g
• Saturated Fat: < 2g
• Cholesterol: 0mg
• Sodium: 750mg (~30% of daily value)
• Total Carbohydrates: ~45g
• Fiber: ~18g
• Sugars: ~6g
• Protein: ~19g

Vegan lentil stew is more than just a meal; it’s an opportunity to explore the diverse world of plant-based cooking. With its rich texture and robust flavor, this dish can be enjoyed alongside crusty bread or over rice for an extra special touch.