Description
A hearty and nutritious red lentil stew packed with vegetables and flavorful seasonings. Perfect for a comforting vegan meal, this stew simmers gently on the stovetop or can be slow cooked for deeper flavors. It features red lentils, kale, mushrooms, and potatoes, enriched with nutritional yeast and balsamic vinegar for a savory finish.
Ingredients
Scale
Vegetables
- 1 yellow onion, diced
- 3 garlic cloves, chopped
- 1 small russet potato
- 1-2 stalks celery, sliced (optional)
- 4-5 crimini mushrooms, quartered or sliced (optional)
- 1-2 carrots, sliced
- 1 medium tomato, chopped
- 5-6 kale leaves, de-stemmed and chopped
Legumes & Broth
- 1 cup red lentils, uncooked
- 4 cups vegetable broth
Seasonings & Extras
- ½ cup nutritional yeast
- 1-2 tablespoons balsamic vinegar, to taste
- 1 teaspoon salt, or to taste
- Black pepper, to taste
- Optional add-ins: broccoli, cauliflower, peas, cabbage, kohlrabi, corn, beans, smoked paprika, fresh herbs
- 1 tablespoon medium-high heat oil
Instructions
- Sauté vegetables: Heat 1 tablespoon of medium-high heat oil in a deep skillet or medium-large pot. Add diced onion, chopped garlic, potato, celery, mushrooms, and carrots. Sauté over medium heat for 2-3 minutes until the vegetables start to soften.
- Add lentils and broth: Stir in the red lentils, vegetable broth, chopped tomato, and chopped kale. Ensure the liquid covers the lentils and vegetables by about half an inch; add water if necessary.
- Simmer the stew: Bring the mixture to a gentle boil for 1-2 minutes, then reduce heat to a simmer. Cover and cook undisturbed for 30-40 minutes until lentils and tomatoes have broken down and potatoes and vegetables are soft but hold their shape.
- Finish and season: Stir in nutritional yeast, balsamic vinegar, salt, and black pepper to taste. Add fresh herbs or additional seasonings if desired. Serve the stew hot with toasted bread, crackers, or a side salad.
Notes
- Adjust the consistency by changing the size and shape of chopped vegetables.
- For a thinner stew or soup, add extra broth since red lentils tend to break down and thicken the stew.
- Stir often during cooking to prevent lentils and vegetables from sticking to the pan and burning.
Nutrition
- Serving Size: 1 cup
- Calories: 230 kcal
- Sugar: 5 g
- Sodium: 500 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 8 g
- Protein: 13 g
- Cholesterol: 0 mg
