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    "home" » Recipes » RECIPES

    vegan lentil stew

    November 18, 2020 by Sophie 4 Comments

    Jump to Recipe Print Recipe

    A super easy Vegan lentil stew to make, but also super tasty. A comforting bowl that will satisfy all appetites.

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    To make it a more complete meal I like to serve this vegan lentil stew on mashed potatoes. The stew sauce soaks the mashed potatoes, it's a real treat.

    Did you know that lentils are edible seeds from the legume family? Although they are a common staple in Asian and North African cuisines, the largest production of lentils today is in Canada.

    Lentils are often overlooked, although they are an inexpensive way to get a wide range of nutrients. For example, lentils contain B vitamins, magnesium, zinc, and potassium. They also contain over 25% protein, which makes them a great alternative to meat, plus they're also an excellent source of iron, a mineral that is sometimes lacking in vegetarian diets.

    In this recipe I use brown lentils, they are a variety that holds their shape nicely and can be used similarly to green lentils. They are commonly used in North America and have a little more mild and earthy flavor. They're like the all-in-one lentil, because they are delicious mashed into veggie burgers, as a salad topper, or even blended into soup.

    vegan lentil stew
    vegan lentil stew

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    vegan lentil stew

    A super easy Vegan lentil stew to make, but also super tasty. A comforting bowl that will satisfy all appetites. 
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course maindish
    Cuisine internationnal
    Servings 4
    Calories 349 kcal

    Ingredients
      

    • 2 tbsp. olive oil
    • 1 yellow onion finely chopped
    • 1 pint cremini mushrooms sliced
    • 3 garlic cloves minced
    • 3 tablespoons tomato paste
    • ½ cup red wine
    • 2 teaspoon thyme dry
    • 1 teaspoon black pepper
    • 2 cups vegetable broth
    • 2 tbsp. flour
    • 1 cup brown lentils cooked
    • 2 tablespoons tamari sauce
    • Fresh parsley for garnish

    Instructions
     

    • Heat the oil in a saucepan t over medium-high heat. 
    • Add onion and mushrooms; cook until onion is soft and mushrooms are golden, about 10 minutes. 
    • Add the garlic and tomato paste, wine, thyme, salt and pepper. Cook for 2 minutes. 
    • Add the broth, flour and tamari sauce to a cup, mix well so you have no flour lumps and pour into the saucepan with the rest of the sauce.
    • Simmer until mixture thickens, about 10 minutes. 
    • Stir in the lentils and cook for another 2 minutes. 
    • Serve with mashed potatoes. Place the lentil stew on top. 
    • Garnish with fresh parsley

    Nutrition

    Calories: 349kcalCarbohydrates: 48gProtein: 18gFat: 8gSaturated Fat: 1gSodium: 1081mgPotassium: 1256mgFiber: 17gSugar: 7gVitamin A: 504IUVitamin C: 9mgCalcium: 76mgIron: 5mg
    Keyword lentil, stew
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    Comments

    1. Kim

      November 18, 2020 at 8:36 am

      OMG Lentils and mushroom are such a great combinaison!

      Reply
      • Sophie

        November 19, 2020 at 8:06 am

        I know !!! Thank you

        Reply
    2. Adele

      November 24, 2020 at 4:34 pm

      This is soooooo delicious, thank you I will make this recipe every week!

      Reply
      • Sophie

        November 26, 2020 at 1:15 pm

        Yeah ! Sooooo glad you liked it 🙂

        Reply

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    Hi, I'm Sophie ! Passionate about cooking, I love to create and try new recipes with simple, healthy, and fresh ingredients. My mission is to produce dishes rich in colors that are good for the body and soul.

    More about me →

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