Hearty vegan lentil and vegetable stew packed with fiber and flavor. Moreover, it’s easy to make, healthy, and perfect for cozy meals.
🛒 Ingredients (Serves 4–5)
- 1 cup dried lentils (green or brown), rinsed
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 potato, diced
- 1 cup chopped zucchini or green beans
- 1 can (400 g) diced tomatoes
- 4 cups vegetable broth
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp thyme or oregano
- Salt and black pepper, to taste
- Fresh parsley for garnish
🍳 How to Make Vegan Lentil and Vegetable Stew
Step 1: Sauté the Base
First, heat olive oil in a large pot.
Next, sauté onion and garlic until fragrant.
Step 2: Add Vegetables
Then, add carrot, potato, and zucchini. Stir and cook for 3–4 minutes.
Step 3: Simmer the Stew
After that, add lentils, tomatoes, broth, and spices.
Meanwhile, bring to a boil, then reduce heat and simmer for 30–35 minutes.
Step 4: Finish & Serve
Finally, season with salt and pepper. Garnish and serve warm.
⭐ Tips for the Best Stew
- Firstly, rinse lentils well to remove bitterness.
- Moreover, cut vegetables evenly for consistent cooking.
- Additionally, add water if stew thickens too much.
- Finally, let it rest for 10 minutes to deepen flavors.
🔄 Variations to Try
- Spicy: Add chili flakes or cayenne
- Creamy: Stir in coconut milk
- Protein Boost: Add chickpeas or tofu
- Leafy Greens: Add spinach or kale
- Slow Cooker: Cook on low for 6 hours
💚 Health Benefits
Lentils are rich in plant-based protein and fiber.
Moreover, vegetables provide essential vitamins and minerals.
Because it’s oil-light and dairy-free, it supports heart health.
As a result, this stew is both filling and nourishing.
🧒 Kid-Friendly Version
- Reduce spices for mild flavor
- Mash some vegetables for thicker texture
- Add sweet corn or peas
- Serve with soft bread or rice
🥗 Nutrition Facts (Per Serving – Approx.)
- Calories: 290 kcal
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 5 g
- Fiber: 14 g
- Sugar: 6 g
- Sodium: 420 mg
