Vegan Lentil Stew

• จำนวนที่เสิร์ฟ: 4 servings
• เวลารวม: 45 minutes

ส่วนผสม

1 cup dry lentils (see notes)

1 large onion (chopped)

2 cloves of garlic (minced)

1 tbsp oil (for frying)

3 tbsp white wine (optional)

3-4 cups vegetable broth

2 cups mushrooms (sliced, see notes)

2 tbsp soy sauce (or tamari)

1 tbsp balsamic vinegar

1 tsp each of dried parsley, thyme, and oregano (use more, if fresh)

1 splash of coconut milk (canned, for extra creaminess)

1/2 tbsp cornstarch (to thicken)

Sea salt, black pepper, and chili flakes (to taste)

Chopped pickles (to taste, optional)

4 medium-sized potatoes

1/4 cup coconut milk (canned, see notes)

1/2 tsp nutmeg (or more/less to taste)

Black pepper, sea salt (to taste)

วิธีทำ

RECIPE VIDEO: https://www.youtube.com/watch?v=6Nqd5r8UmNY

Rinse lentils under running water. I prefer to soak the lentils for at least 15 minutes in lukewarm water (discard the water afterwards).

Meanwhile, chop the onion, garlic, mushrooms (see notes). Heat oil in a skillet/frying pan, stir in the diced onion, the minced garlic, and fry for 3 minutes over medium heat.

Add mushrooms, dried parsley, thyme, oregano, white wine (optional), balsamic vinegar, soy sauce (or tamari/coconut aminos to taste), and fry for a further 3-5 minutes.

Now add the lentils and 3-4 cups of vegetable broth and cook on low-medium heat (add more broth for a saucier stew) until the lentils are tender (about 20-25 minutes, if soaked beforehand).

In the meantime, peel and chop potatoes, transfer them to a pot with water + salt and bring to a boil. Cook on medium heat for about 15 minutes or until tender, drain. Transfer back to the pot, add coconut milk, nutmeg, black pepper, and sea salt to taste, and mash with a potato masher (don't use a food processor or blender).

Once the lentils are tender, mix a generous splash of coconut milk and cornstarch in a small bowl and add this mixture to the lentil stew. Cook for a further 1 minute, or until the desired thickness is reached. Season again with soy sauce (if needed), black pepper, and chili flakes.

Serve warm, garnish with chopped pickles and fresh herbs (optional).

หมายเหตุ

OPTIONAL ADD-INS AND RECIPE VARIATIONS:

More vegetables: You can load up this lentil stew recipe with as many veggies as you’d like. Other best options include peas, celery, zucchini, and leek.

Spinach/Kale: Add it in the last couple of minutes, stirring until just wilted before serving. Alternatively, use other greens like Swiss chard or collard greens (add 5-10 minutes before the stew is ready).

Tomato paste: Just a tablespoon or two can add depth to the sauce.

More protein: Not that this stew needs it. However, feel free to add your favorite vegan meat alternative like vegetarian/ vegan sausage.

Sugar: A pinch of sugar (coconut or vegan brown sugar) or a drizzle of maple syrup can help balance the flavors when added to taste.

Other spices: If you want to experiment with different spices, I recommend trying cumin and possibly a pinch of cinnamon.

Lemon juice: Add in a squeeze (or more) of lemon juice before serving the stew for extra ‘bright’ flavor and depth.

Dairy-free yogurt: TO swirl into the vegan lentil stew when serving for extra creaminess.

WHAT TO SERVE WITH LENTIL STEW?

I love enjoying this dish with a bowl piled high with creamy mashed potatoes. However, there are several other sides to enjoy with this vegetarian lentil stew, including:

With bread: A gluten-free crusty loaf or French bread (optionally with vegan butter) OR flatbread like naan or pita. Garlic bread would also work.

Cornbread: This vegan cornbread is perfect for mopping up the lentil stew sauce.

Grains: Swap out the mashed potatoes for rice or quinoa.

Salad: For a lighter side, serve with a leafy green salad

Mashed potatoes with lentils and mushrooms in a bowl.

HOW TO MAKE AHEAD AND STORE

Make ahead: You can prepare the mashed potatoes up to 3 days in advance and store them in the fridge (or up to 3 months in the freezer). You can even cook the entire dish a day in advance, as this stew tastes even better on day two!

Store: Allow the lentil stew and mashed potatoes to cool, then store in separate airtight containers in the fridge for between 4-5 days.

Freeze: Allow it to cool and then separate it into portions (either in airtight tubs OR a large silicone muffin mold – transferred to a Ziplock after frozen). Freeze for up to three months. Allow the lentils and potatoes to thaw in the fridge overnight before reheating.

Reheat: Reheat on the stovetop or in the microwave until warmed through. Optionally with an extra splash of water, broth, or dairy-free milk if needed.

FAQS

CAN I USE CANNED LENTILS?

Yes, however, if using canned lentils, you don’t need to cook them for as long. Instead, I recommend simmering the stew sauce without the lentils for 10 minutes, then adding the lentils for 10 minutes. That gives the sauce a chance to develop flavors while not turning the lentils into mush. Also, make sure to reduce the amount of broth accordingly.

DO YOU NEED TO SOAK LENTILS?

Not necessarily. However, there are several benefits to doing so. For example, soaking lentils can help deactivate the anti-nutrients within the legumes (helping to reduce bloat/gas after eating legumes and increase the mineral absorption rate). It can also make them generally easier to digest AND reduce the cooking time. You can leave them soaking for up to 24hrs.

RECIPE NOTES

Adjust the lentil cooking time: I used brown lentils, which take 20-25 minutes after soaking (35+ without in many cases). Black lentils usually have a similar cooking time, though I’ve found that green lentils typically take longer (Puy lentils can take double the time in some cases).

Be careful not to boil the lentils: It can cause them to fall apart and become mushy.

For more sauce: Make sure to add extra vegetable broth to the pan and adjust the seasonings accordingly.

For a creamy lentil stew: Blend (or use an immersion blender for just a few seconds) a portion of the stew for a thicker, creamier consistency.

ข้อมูลโภชนาการ

• แคลอรี่: 390 kcal
• ไขมันทั้งหมด: 7.4 g
• คาร์โบไฮเดรตทั้งหมด: 59 g
• ใยอาหาร: 9.1 g
• น้ำตาลทั้งหมด: 5.8 g
• โปรตีน: 16.4 g