vegan lentil stew

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

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.

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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

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Prep Time 15 mins

Cook Time 30 mins

Total Time 45 mins

Course maindish

Cuisine internationnal

Servings 4

Calories 349 kcal

Ingredients

  

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• 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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