Description
This hearty red lentil stew is a comforting and nutritious vegan meal packed with vegetables and rich flavors. Made with red lentils, potatoes, kale, and a mix of aromatic vegetables, this stew is perfect for a cozy dinner and can be made on the stove, slow cooker, or Instant Pot.
Ingredients
Scale
Vegetables
- 1 yellow onion, diced
- 3 garlic cloves, chopped
- 1 small russet potato, diced
- 1-2 stalks of celery, sliced (optional)
- 4-5 crimini mushrooms, quartered or sliced (optional)
- 1-2 carrots, sliced
- 1 medium tomato, chopped
- 5-6 kale leaves, de-stemmed and chopped
Legumes & Broth
- 1 cup red lentils, uncooked
- 4 cups vegetable broth
Seasonings & Additions
- ½ cup nutritional yeast
- 1-2 tablespoons balsamic vinegar, to taste
- 1 teaspoon salt, or to taste
- Black pepper, to taste
- Optional add-ins: broccoli, cauliflower, peas, cabbage, kohlrabi, corn, beans, smoked paprika, fresh herbs
- 1 tablespoon oil for sautéing
Instructions
- Sauté Vegetables: Heat 1 tablespoon of oil in a deep skillet or medium-large pot over medium-high heat. Add diced onion, chopped garlic, diced potato, sliced celery, mushrooms, and carrots. Sauté for 2-3 minutes until vegetables begin to soften.
- Add Lentils and Broth: Stir in the red lentils, vegetable broth, chopped tomato, and chopped kale. Ensure liquid covers lentils and veggies by about half an inch; add water if needed. Bring to a gentle boil for 1-2 minutes.
- Simmer Stew: Reduce heat to low, cover, and let the stew simmer undisturbed for 30-40 minutes until lentils and tomatoes break down and potatoes and vegetables are tender but intact. Stir occasionally to prevent sticking.
- Season and Finish: Stir in nutritional yeast, balsamic vinegar, salt, and black pepper to taste. Add any preferred fresh herbs or spices. Serve hot alongside toasted bread, crackers, or a side salad for a complete meal.
Notes
- Adjust consistency by chopping vegetables smaller for a smoother texture or larger for chunkier stew.
- Add extra broth or water if you prefer a thinner stew or hearty soup consistency.
- Stir the stew occasionally during cooking to prevent lentils and vegetables from sticking and burning at the bottom of the pot.
- This stew can be made in a slow cooker: combine all ingredients and cook on low for 4 hours.
- Optional vegetables like broccoli, cauliflower, peas, or smoked paprika can be added for extra flavor and nutrition.
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 3 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 9 g
- Protein: 15 g
- Cholesterol: 0 mg
