Vegan Lentil and Vegetable Stew
Vegan Lentil and Vegetable Stew is a nourishing and hearty plant-based dish filled with the goodness of lentils and a variety of vegetables. This stew is not only delicious but also easy to prepare, making it a perfect choice for a comforting and wholesome meal.
INGREDIENTS
- 1 cup green or brown lentils, rinsed and drained
- 6 cups vegetable broth
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 bell pepper (any color), diced
- 1 zucchini, diced
- 1 can (14.5 ounces) diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 bay leaf
- Salt and black pepper to taste
- Fresh parsley or cilantro for garnish (optional)
INSTRUCTIONS
Prepare the Lentils:
- Rinse the lentils under cold water and drain them.
2. Sauté the Aromatics:
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and sauté for an additional 1-2 minutes until fragrant.
3. Add the Vegetables and Spices:
Add the diced bell pepper and zucchini to the pot. Sauté for another 2-3 minutes.
Stir in the can of diced tomatoes (with their juice), dried thyme, dried rosemary, bay leaf, salt, and black pepper. Mix well.
4. Simmer the Stew:
Pour in the vegetable broth and rinsed lentils. Stir everything together.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 25-30 minutes, or until the lentils are tender and the vegetables are cooked.
5. Adjust Seasoning:
- Taste the stew and adjust the seasoning with more salt and black pepper if needed.
6. Serve:
Remove the bay leaf from the stew before serving.
Garnish each bowl of Vegan Lentil and Vegetable Stew with fresh parsley or cilantro, if desired.
TIPS
Feel free to customize the vegetables in this stew based on what you have on hand or your preferences. You can add spinach, kale, green beans, or any other favorite veggies.
For extra flavor, you can add a splash of balsamic vinegar or a squeeze of lemon juice before serving.
Serve this stew with crusty bread or over cooked rice or quinoa for a heartier meal.
NUTRITION VALUE
- Calories: Approximately 200-250
- Carbohydrates: 35-40g
- Protein: 10-12g
- Fat: 3-4g
- Fiber: 12-15g
- Sugar: 5-7g
