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This Hearty Lentil Stew recipe is a richly flavored vegan stew that’s loaded with chunks of fresh vegetables and lentils.  As far as lentil recipes go, they don’t come much easier to make than this one.  This vegan lentil stew recipe is one of my favorite meatless meals to make!
white pot filled with vegetables and legumes

I love everything about this vegan lentil stew recipe!! It’s one of those really quick and easy meatless meals to pull together. The seasonings here are simple – a little cumin and a barely noticeable hint of cinnamon, which makes this vegan stew both warm and earthy..  pot of vegan stew with lentils and vegetables

When the weather turns cold – I think soups and stews…..  warm cozy comfort foods that are generally low-maintenance.  This vegan stew recipe is one of my favorites to make and I make it often!  And if you’re like me, you’ll likely have all of these humble ingredients on hand. They’re staples in my house, so this dish can easily be whipped up on a whim for dinner. 

Lentil Stew Recipe

The list of ingredients for this Hearty Lentil Stew may seem long, but this vegan stew recipe comes together in a pinch!

  • Dried Lentils – You can use either green or brown lentils for this stew. 
  • Aromatics – We use a delicious combination of celery (with some of the leaves), carrot, onion, leeks and garlic for this soup.
  • Olive oil – We use extra-virgin olive oil to saute the aromatics with. 
  • Vegetables – Added kale, sweet potato and red potato make this stew completely satisfying.
  • Canned tomatoes – Canned tomatoes add a delicious flavor to the broth.
  • Broth – We use a low-sodium vegetable broth, but you could use chicken broth if you prefer.
  • Seasoning – This stew is perfectly seasoned with cumin, onion powder, cinnamon, salt and freshly cracked black pepper.

Find printable recipe with measurements below.

How to Make Stew

This is one of those easy one-pot meals that comes together in about 40 minutes start-to-finish.

  • Saute onions, celery, leeks and garlic. Heat the oil in a large pot or Dutch oven over medium heat. Add the onions, celery, and leeks and cook for about 4 to 5 minutes. Stir in the garlic and cook for another minute or two.
  • Add lentils, vegetables, tomatoes, liquids and seasoning. Place lentils in a fine mesh colander and rinse under cold running water to remove any dirt and debris. Pick through to make sure there aren’t any little stones and discard any shriveled lentils. Add the the lentils, kale, potatoes, carrots, canned tomatoes, broth and seasoning to the pot and stir.
  • Simmer stew. Bring to a boil, then cover pot with lid and reduce heat to a low simmer. Simmer on low heat for about 30-40 minutes or until lentils are tender and the vegetables are just fork tender.

Do Lentils Need to Be Soaked First

Unlike other legumes, lentils don’t need to be soaked first because they cook fairly quickly. For this stew, you just add the dried lentils directly into the pot to cook with the vegetables. 

What to Serve with Lentil Stew

This lentil stew is really delicious and filling. I usually serve it with a side of fluffy quinoa and crispy shallots or caramelized onions (so good!) and a big salad. It also goes great with long-grain or basmati rice.

What are Lentils

Lentils are included in the legume family with beans, chickpeas, split peas and peanuts. They’re also referred to as “pulses” which are the dry edible seeds of the legume plant. They’re low if fat and they’re rich with fiber, vitamin B and plant protein. They are a great substitute for meat as a source of protein, making them popular meatless meals in vegetarian and vegan diets.

Types of Lentils

  • Brown lentils.  Brown lentils are the most commonly used lentils.  They take about 25-30 minutes to cook
  • Red lentils.  Split red lentils take about 20-30 minutes to cook and become very soft and fall apart somewhat when cooked completely.
  • Green lentils (Puy lentils or French lentils).  Puy lentils take about 40-45 minutes to cook and retain their shape and firmness when cooked thoroughly.  They’re often used for salads.

Are Lentils Good For You

Yes!  Lentils have a lot of nutritional value to offer.  They’re low in fat, high in protein, they’re a good source of iron, fiber, folic acid and magnesium.  They’re also rich with polyphenols.  Polyphenols are compounds found in plant foods (such as fruits, vegetables, herbs, spices, dark chocolate, wine and tea),and they act like antioxidants neutralizing free radicals and help to reduce inflammation which is linked to chronic disease.  (1) (2)

When compared to other legumes, lentils are No. 2 in protein, coming in second place to soybeans.  When lentils are consumed with whole grains (like brown rice) they can provide you with the same quality of protein as meat.  A 1/2 cup serving of cooked lentils provide approximately 12 grams of protein.

Lentils Nutrition Facts 

According to some experts, green lentils provide more nutritional benefits than the other variety of lentils. (3)

Split Red Lentils 

One-half cup of cooked Split Red Lentils contain: (4)

Amount per Serving

Calories: 150

  • Total Fat:  0.5g 
  • Saturated Fat: 0g 
  • Trans Fat: 0g
  • Cholesterol: 0mg 
  • Sodium: 5mg 
  • Total Carbohydrate: 25g 
  • Dietary Fiber: 4g 
  • Total Sugars: 0g
  • Includes 0g Added Sugars 
  • Protein: 12 g
  • Vitamin D: 0mcg 
  • Calcium: 12mg 
  • Iron: 3mg 
  • Potassium: 273mg 
  • Folate: 55mcg DFE 

Green Lentils

One-half cup of cooked Green Lentils contain: (5)

Amount per Serving

Calories: 140

  • Total Fat:  0.5g 
  • Saturated Fat: 0g 
  • Trans Fat: 0g
  • Cholesterol: 0mg 
  • Sodium: 5mg 
  • Total Carbohydrate: 23g 
  • Dietary Fiber: 9g 
  • Total Sugars: 0g
  • Includes 0g Added Sugars 
  • Protein: 12 g
  • Vitamin D: 0mcg 
  • Calcium: 25mg 
  • Iron: 2mg 
  • Potassium: 252mg 
  • Folate: 39mcg DFE

pot of lentil stew

Looking for More Meatless Meals to Make?

Want More Healthy Lentil Recipes?

If you like this Hearty Lentil Stew recipe, check out these other recipes to make next:

white pot of vegan lentil stew
Yield: 6 - 8 servings

Hearty Lentil Stew

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

This Hearty Lentil Stew is a richly flavored vegan stew that's loaded with chunks of fresh vegetables and lentils.  As far as lentil recipes go, they don't come much easier to make than this one.  This vegan lentil stew recipe is one of my favorite meatless meals to make!

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 leeks, white and tender green parts, chopped
  • 4 cloves garlic, minced
  • 2 cups brown lentils
  • 2 cups kale, stems removed and chopped
  • 1 large sweet potato, peeled and cut into large pieces
  • 2 red potatoes, cut into large pieces
  • 2 large carrots, peeled and cut into large pieces
  • 1 15-ounce can chopped tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 teaspoon cumin
  • 1 teaspoon onion power
  • 1/8 teaspoon cinnamon
  • salt and freshly ground black pepper to taste

Instructions

  • Place lentils in a fine mesh colander and rinse under cold running water to remove any dirt and debris. Pick through to make sure there aren't any little stones and discard any shriveled lentils.
  • Heat the oil in a large pot or Dutch oven over medium heat.
  • Stir in onions, celery, and leeks and cook for about 4 to 5 minutes.
  • Toss in the garlic and for another minute or two.
  • Add the lentils, kale, potatoes, carrots, canned tomatoes, vegetable broth, water and seasoning.
  • Bring to a boil, then cover, and let simmer on medium-low heat for about 30 minutes or until lentils are tender and vegetables are just fork tender.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 359Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 3mgSodium: 260mgCarbohydrates: 56gFiber: 11gSugar: 11gProtein: 13g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.

© Deborah
Cuisine: Healthy / Category: Dinner