Vegan Lentil Stew
This hearty vegan lentil stew is packed with plant-based protein and combines frugal lentils with mushrooms (or other veggies) and an aromatic sauce (primarily made of pantry staples). It’s then served over creamy mashed potatoes for a wholesome, comforting lunch or dinner! Best of all, this meal is gluten-free, dairy-free, grain-free, and packed with fiber, protein, and nutrients.
Servings 4
Ingredients
Lentil stew
- 1 cup (190 g) dry lentils (see notes)
- 1 large onion (chopped)
- 2 cloves of garlic (minced)
- 1 tbsp oil (for frying)
- 3 tbsp (40 ml) white wine (optional)
- 3-4 cups (750-1000 ml) vegetable broth
- 2 cups (135 g) 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)
Mashed potatoes
- 4 medium-sized (600 g) potatoes
- 1/4 cup (60 ml) coconut milk canned (see notes)
- 1/2 tsp nutmeg (or more/less to taste)
- Black pepper, sea salt to taste
Instructions
- You can watch the video in the post for visual instructions.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).
Notes
- I typically use brown lentils, which cook in about 20-25 minutes (if soaked beforehand, though).
- If you don't like mushrooms, you can make this lentil stew with chopped carrots or pumpkin instead.
- You can use any other plant-based milk, however, I would recommend adding at least 1 tbsp of oil if you use e.g. almond milk, oat milk, or rice milk since canned coconut milk is higher in fat.
- Recipe serves 4. Nutrition facts are for one serving with mashed potatoes.
- The recipe was originally published in May 2018 and was inspired by Minimalistbaker.
Nutrition Facts
Vegan Lentil Stew
Amount per Serving
Calories
390
% Daily Value*
Fat
7.4
g
11
%
Carbohydrates
59
g
20
%
Fiber
9.1
g
36
%
Sugar
5.8
g
6
%
Protein
16.4
g
33
%
* Percent Daily Values are based on a 2000 calorie diet.