Vegan Tomato and Lentil Stew
Vegan Tomato and Lentil Stew is a comforting and nutritious dish that’s perfect for chilly days. This hearty stew combines the earthy flavor of lentils with the rich tanginess of tomatoes and an array of vegetables and spices.
INGREDIENTS
- 1 cup dried green or brown lentils, rinsed and drained
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 bell pepper (any color), chopped
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh parsley or cilantro, chopped, for garnish (optional)
INSTRUCTIONS
Prepare the Lentils:
- Rinse the lentils thoroughly under cold water and drain them.
Sauté the Vegetables:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 30 seconds until fragrant.
Add the chopped carrots, celery, and bell pepper to the pot. Sauté for 5-7 minutes until the vegetables start to soften.
Add the Tomatoes and Spices:
Pour in the diced tomatoes and crushed tomatoes.
Add the dried thyme, dried oregano, paprika, cumin, salt, and black pepper. Mix well to combine the ingredients.
Cook the Stew:
Add the rinsed lentils to the pot and stir to distribute them evenly.
Pour in the vegetable broth and bring the mixture to a boil.
Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the lentils are tender and the stew has thickened.
Adjust the Seasoning:
- Taste the stew and adjust the seasoning with more salt and pepper if needed.
Serve the Vegan Tomato and Lentil Stew:
Ladle the stew into bowls and garnish with fresh parsley or cilantro if desired.
Serve hot with crusty bread or over cooked rice for a hearty meal.
TIPS
- Feel free to use any type of lentils you have on hand, but adjust the cooking time accordingly as red lentils cook faster than green or brown ones.
- Customize the vegetables by adding other favorites like spinach, kale, or zucchini.
- If you prefer a spicier stew, add red pepper flakes or a dash of hot sauce to taste.
- Leftover stew can be refrigerated for up to 3-4 days or frozen for longer storage.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 45-50g
- Protein: 12-15g
- Fat: 4-6g
- Fiber: 15-18g
