This delicious lentil stew is packed with savory flavor and packed with plant-based protein. Perfect for a simple lunch or dinner!
Here’s a cozy recipe that embodies the rhythm of soup season: this one Hearty lentil stew! There’s something about the simple acts: chop the onion, mince the garlic, and listen to the vegetables hiss as they hit the hot oil. The rhythm of a large pot of soup or stew has been passed down through the centuries: and this one is a delicious twist. The broth is flavored with tangy fire-roasted tomatoes, garlic and smoked paprika and is full of veggies and hearty lentils. It was a big hit here, as lentil recipes usually are! It makes an easy lunch or dinner that nourishes the body — and the soul, too.
Ingredients of this lentil stew
When it comes to healthy, plant-based nutrition, lentils are the rock stars of the food world. They’re packed with plant-based protein and nutrients to keep you full throughout the day. This lentil stew is an easy way to eat more, perfect for an easy weeknight lunch and dinner. What you need for this lentil stew:
- Brown or green lentils: This is the most common variety you will find in stores. Skip the red lentils here, as they tend to fall apart while cooking (use this Tuscan Lentil Soup instead).
- Onion
- carrots
- celery
- Garlic
- Canned tomatoes roasted over fire
- olive oil
- Spices: smoked paprika, cumin and fennel seeds
- vegetable broth and salt
- spinach or other leafy green
- parmesan cheese (optional): Parmesan is not mandatory but adds a lot of flavor!
Use the best quality fire-roasted or canned tomatoes
This lentil stew recipe calls for canned fire-roasted tomatoes, which we use in many of our soup recipes and our famous pizza sauce. What’s Wrong With Fire Roasted Tomatoes? These tomatoes are roasted over high heat, which chars the outside and releases their flavor. You’ll find the flavor is much sweeter when you bite straight out of the box. Other types of canned tomatoes have a bitter taste.
Fire roasted tomatoes are widely available in the United States and are made by a variety of brands. If you can’t find them, use the best quality canned tomatoes you can find. The type of tomato really makes a difference!
Mix up the leafy greens!
This final step in this lentil stew recipe is to add some leafy greens! We try to do this in as many of our soup and stew recipes as possible to keep the nutrients loaded with healthy veggies. This lentil stew uses baby spinach, but you can use any type of leafy greens you like. Here are some options:
- Baby Spinach or Standard: If you’re using standard spinach that’s sold in a bundle, be sure to wash it well! Then cut it into small pieces before using.
- Baby Kale: Baby kale wilts in just 1 minute, similar to baby spinach.
- Tuscan cabbage: Tuscan kale is our favorite type of cabbage for cooking: It’s an Italian variety with a milder, sweeter flavor than kale that can taste bitter and spicy.
- chard: Another great option! If using Tuscan kale or Swiss chard, add the leafy greens within the last 5 minutes of the cook time (as opposed to 1 minute for baby greens).
- Kale : Cut them into small pieces and add them in the last 5-10 minutes (cabbage takes a little longer to cook).
Variation: Add more protein to this lentil stew
A fun way to add even more protein to this lentil stew is to add plant-based sausage. It’s only recently that we’ve felt comfortable adding plant-based meat alternatives to our recipes. In fact we avoided them for over 10 years because most of them were very processed! But these days, there are vegan meat alternatives that are less processed and made with real foods.
You can add vegan sausage slices here to make an even tastier vegan lentil stew! Be sure to check the ingredients of the brand of sausage you are buying: some brands are still heavily processed. Also, make sure it meets your dietary needs: some brands contain gluten or egg.
How to make lentil stew: some tips
The steps for this lentil stew are very simple: as we noted at the beginning, people have been cooking this way for centuries! Here are some things to note about the process:
- Hacking is the longest manipulation time (10 minutes). To speed it up, you can cut the veggies ahead of time and keep them in the fridge until ready.
- Stir-fry, then simmer until lentils are tender (about 30 minutes). The exact timing depends on your heat level and the lenses you are using. It will be different every time!
- Season to taste! The salt content will vary depending on the brand of canned tomatoes and vegetable broth. Add a few pinches of salt until it pops!
Save leftovers and prep information
This lentil stew keeps very well. This is a great option if you want to make it ahead of time and keep it in the fridge until ready to serve! Here are the details :
- Store in the fridge for up to 4 days: the taste improves over time
- Freeze for 3 to 4 months
Side dishes for lentil ragout
This lentil stew only needs a piece of crusty bread and you have a cozy meal! But here are some additional side dishes for soups and stews to make an easy plant-based dinner:
This lentil stew recipe is…
Vegetarian, vegan, plant-based, dairy-free and gluten-free.
The description
This delicious lentil stew is packed with savory flavor and packed with plant-based protein. Perfect for a simple lunch or dinner!
- 1 medium yellow onion
- 2 big carrots
- 2 celery ribs
- 4 large cloves of garlic
- 2 tablespoons olive oil
- 1½ tablespoons smoked paprika
- ½ teaspoon cumin
- ½ teaspoon fennel seeds (optional)
- 1 ½ cups brown or green lentils
- 2830g chopped fire roasted tomatoes (or top quality canned tomatoes)*
- 1 pint vegetable soup
- 1 teaspoon kosher salt
- 3 cups Baby spinach (or standard chopped spinach, kale, or Swiss chard)
- For the garnish: parmesan (recommended)
- Finely chop the onion. Peel and finely dice the carrots. Cut the celery into small pieces. Chop the garlic.
- Put olive oil in a large saucepan and heat over medium-high heat. Add onion, carrot, celery and garlic and cook until just translucent, 3 to 4 minutes. Add the smoked paprika, cumin, fennel seeds and lentils and stir for 1 minute. Add canned tomatoes and their juice, vegetable broth, and kosher salt.
- Bring to a boil. Cover and simmer for 20 minutes, stirring occasionally. Remove the lid and cook for another 10 to 15 minutes until the lentils are tender. Stir in the spinach for the last minute or so and cook until tender (if using kale or Swiss chard, add them in the last 5 minutes).
- Remove from fire. Taste and season with salt and freshly ground pepper if needed. Top with Parmesan for the best flavor. Keeps up to 4 days in the fridge and 3-4 months in the freezer.
Remarks
*Note: To add even more protein to this meal, add sliced vegetable sausage to the canned tomatoes. Check the ingredients of any plant-based protein you buy to make sure it’s as unprocessed as possible, and make sure it meets your dietary needs (some contain gluten or egg).
- Category: main course
- Method: Cook
- Kitchen: American
- Diet: vegan
