Vegan Lentil and Vegetable Stew
Summary
If you’re on the hunt for the perfect soul-warming dish, the Vegan Lentil and Vegetable Stew might just end your search. Bursting with nutrition and flavors, this vegan delight will fill your belly and heart with the cozy warmth of home-cooked goodness. Dive into this guide and master the art of making the ultimate vegan stew.
Ingredients:
- Green lentils – 1 cup (200g)
- Carrots – 2 medium-sized (diced)
- Celery – 2 stalks (chopped)
- Red onion – 1 (finely chopped)
- Garlic – 3 cloves (minced)
- Diced tomatoes – 14 oz can (400g)
- Vegetable broth – 4 cups (950ml)
- Bay leaves – 2
- Dried thyme – 1 tsp (5g)
- Dried oregano – 1 tsp (5g)
- Salt – to taste
- Black pepper – to taste
- Olive oil – 2 tbsp (30ml)
- Fresh spinach – 2 cups (60g)
- Parsley – a handful (chopped for garnish)
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves 4
Nutritional Facts (per serving):
- Calories: 220
- Protein: 12g
- Carbohydrates: 40g
- Dietary Fiber: 15g
- Sugars: 6g
- Fat: 3g
- Sodium: 300mg
Cooking Steps:
- Begin by rinsing the lentils thoroughly under cold water. This not only cleans them but also helps in even cooking.
- In a large pot, heat the olive oil over medium flame.
- Toss in the chopped red onion and minced garlic. Saute until the onion becomes translucent, typically around 3-4 minutes.
- Add the diced carrots and chopped celery. Stir well and let them soften for about 5 minutes.
- Pour in the diced tomatoes, along with their juice.
- Add in the lentils, vegetable broth, bay leaves, thyme, oregano, salt, and pepper. Stir everything well.
- Cover the pot and let the stew simmer on low heat for 35 minutes, or until the lentils are tender.
- Towards the last 5 minutes of cooking, add the fresh spinach and stir until wilted.
- Once done, turn off the heat, remove the bay leaves, and adjust the seasonings if necessary.
- Serve hot, garnished with freshly chopped parsley.
Tips:
- Using vegetable broth instead of water enhances the flavor of the stew.
- If you prefer a thicker stew, you can mash some of the lentils towards the end of the cooking time.
- You can add other vegetables like bell peppers or zucchini for added nutrition and taste.
- Always taste and adjust the seasoning before serving. This ensures the Vegan Lentil and Vegetable Stew is perfectly seasoned.
Serving Suggestions:
- This stew pairs beautifully with a slice of crusty bread or a side of brown rice.
- Consider adding a dollop of vegan yogurt or cashew cream on top for added creaminess.
- For those looking to add a spicy kick, a sprinkle of red chili flakes or a dash of hot sauce might be just the touch you need.
The Vegan Lentil and Vegetable Stew isn’t just another vegan dish. It’s a heartwarming, soul-nourishing bowl of comfort that promises to satiate both hunger and the soul. As more and more people are moving towards plant-based diets, it’s dishes like these that make the transition not only easy but downright delightful. Whether it’s the depth of flavors, the richness of nutrients, or just the joy of creating something wholesome, this stew has it all. So, the next time the skies are gray and you’re in need of some comfort, remember this recipe. Your bowl of happiness is just a simmer away.
Vegan Lentil and Vegetable Stew: The Ultimate Comfort Dish
If you’re on the hunt for the perfect soul-warming dish, the Vegan Lentil and Vegetable Stew might just end your search. Bursting with nutrition and flavors, this vegan delight will fill your belly and heart with the cozy warmth of home-cooked goodness. Dive into this guide and master the art of making the ultimate vegan stew.
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Nutritions
Nutrition Facts
Vegan Lentil and Vegetable Stew: The Ultimate Comfort Dish
Amount per Serving
Calories
220
% Daily Value*
Fat
3
g
5
%
Sodium
300
mg
13
%
Carbohydrates
40
g
13
%
Fiber
15
g
63
%
Sugar
6
g
7
%
Protein
12
g
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Green lentils – 1 cup 200g
- Carrots – 2 medium-sized diced
- Celery – 2 stalks chopped
- Red onion – 1 finely chopped
- Garlic – 3 cloves minced
- Diced tomatoes – 14 oz can 400g
- Vegetable broth – 4 cups 950ml
- Bay leaves – 2
- Dried thyme – 1 tsp 5g
- Dried oregano – 1 tsp 5g
- Salt – to taste
- Black pepper – to taste
- Olive oil – 2 tbsp 30ml
- Fresh spinach – 2 cups 60g
- Parsley – a handful chopped for garnish
Instructions
- Cooking Steps:
- Begin by rinsing the lentils thoroughly under cold water. This not only cleans them but also helps in even cooking.
- In a large pot, heat the olive oil over medium flame.
- Toss in the chopped red onion and minced garlic. Saute until the onion becomes translucent, typically around 3-4 minutes.
- Add the diced carrots and chopped celery. Stir well and let them soften for about 5 minutes.
- Pour in the diced tomatoes, along with their juice.
- Add in the lentils, vegetable broth, bay leaves, thyme, oregano, salt, and pepper. Stir everything well.
- Cover the pot and let the stew simmer on low heat for 35 minutes, or until the lentils are tender.
- Towards the last 5 minutes of cooking, add the fresh spinach and stir until wilted.
- Once done, turn off the heat, remove the bay leaves, and adjust the seasonings if necessary.
- Serve hot, garnished with freshly chopped parsley.
Notes
Tips:
1. Using vegetable broth instead of water enhances the flavor of the stew.
2. If you prefer a thicker stew, you can mash some of the lentils towards the end of the cooking time.
3. You can add other vegetables like bell peppers or zucchini for added nutrition and taste.
4. Always taste and adjust the seasoning before serving. This ensures the Vegan Lentil and Vegetable Stew is perfectly seasoned.
Serving Suggestions:
– This stew pairs beautifully with a slice of crusty bread or a side of brown rice.
– Consider adding a dollop of vegan yogurt or cashew cream on top for added creaminess.
– For those looking to add a spicy kick, a sprinkle of red chili flakes or a dash of hot sauce might be just the touch you need.
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